I'm a recreational golfer but am very competitive. I've read that improving my flexibility can improve my game - any suggestions for getting a few holes up on my golf partner?

Improved flexibility of the spine can, with good technique, raise your game. But before you place a wager with your golf buddy, make sure you combine the exercises below with good abdominal stability. I'd suggest you do one equipment-based Pilates class a week.

This standing twist stretches torso, hips and chest. Place a bench against a wall. Stand sideways to the wall and place the foot closest to the wall on the benchwith your thigh against the wall to stabilise the hips. Point the foot of the standing leg straight ahead. Inhale, and lengthen your spine. Exhale, and turn your navel towards the wall. Spread your hands on the wall, below shoulder height, while you roll your shoulders down. Hold for 60 seconds then switch sides.

The saw is an exercise that increases flexibility of the torso and rotational waist muscles as well as improving posture. Sit tall on the floor with your legs extended and slightly wider than hip distance apart. Raise your arms to shoulder height and open them to about 45 degrees. Keeping the spine lifted, exhale and drop the right arm over the left leg, as if to saw off your left little toe, bending forward as you do so. Using your abdominals, roll up and return to the starting position. Repeat four to five times on each side. (Sit on blocks or bolsters to minimise the intensity of the stretch.) Remember, a stretch should feel like an increase in tension, but never pain.

· Joanna Hall is a fitness expert (joannahall.com). Send your exercise questions to Weekend, 119 Farringdon Road, London EC1R 3ER (weekend@theguardian.com).