Exercises:

1. Core Rotations: Stand with your feet shoulder-width apart and hold a golf club across your shoulders. Rotate your torso to the right and then to the left, mimicking the motion of a golf swing. Repeat for several reps to strengthen your core muscles involved in rotation.
2. Squats: Stand with your feet shoulder-width apart and perform squats by bending your knees and lowering your hips as if sitting back into a chair. Keep your chest up and back straight. Squats help develop leg strength and stability.
3. Single Leg Balance: Stand on one leg while maintaining your balance. This exercise helps improve stability and balance, which are important for a consistent golf swing. Hold the position for 30 seconds to 1 minute on each leg.
4. Planks: Get into a push-up position with your forearms on the ground and your body in a straight line. Hold the position for 30 seconds to 1 minute, engaging your core muscles. Planks strengthen your core, which is crucial for stability and power in the golf swing.
5. Medicine Ball Rotational Throws: Stand with your feet shoulder-width apart and hold a medicine ball with both hands. Rotate your torso to the right and explosively throw the ball against a wall or to a partner. Repeat on the other side. This exercise helps develop power and rotation in the golf swing.

Stretches:

1. Shoulder Stretch: Cross one arm over your chest and use the opposite arm to pull it gently towards your body. Hold the stretch for 20-30 seconds on each side to release tension in the shoulders.
2. Hip Flexor Stretch: Kneel on one knee and lunge forward with the other leg, keeping your back straight. You should feel a stretch in the front of your hip. Hold the stretch for 20-30 seconds on each side to improve hip mobility.
3. Hamstring Stretch: Sit on the ground with one leg extended and the other leg bent. Reach forward towards your toes, keeping your back straight. Hold the stretch for 20-30 seconds on each leg to increase hamstring flexibility.
4. Trunk Rotation Stretch: Sit on a chair or stability ball with your feet flat on the ground. Rotate your upper body to one side while keeping your lower body stable. Hold the stretch for 20-30 seconds on each side to enhance spinal rotation.
5. Wrist Flexor Stretch: Extend one arm straight in front of you with your palm facing up. Use your other hand to gently pull back on your fingers, feeling a stretch in your wrist and forearm. Hold the stretch for 20-30 seconds on each side to maintain flexibility in the wrists.

Remember to warm up your body with light aerobic exercise before performing these exercises and stretches. Also, listen to your body and stop any activity that causes pain or discomfort. It's always a good idea to consult with a healthcare professional or a certified fitness instructor before starting any new exercise program.