Ava Romero
Golf is a sport that requires a combination of upper and lower body strength. Therefore, it is important to warm up before a game to improve flexibility and reduce the risk of injury. A proper warm-up routine can include dynamic range-of-motion drills, such as arm swings, torso twists, hip circles, and leg swings. Additionally, stretching the hamstrings, hips, back, neck, shoulders, and wrists can help to loosen up the body and improve performance. Some sources recommend using apps or following online guides to ensure a proper warm-up routine.
| Characteristics | Values |
|---|---|
| Warm-up type | Dynamic |
| Time | 3-5 minutes |
| Equipment | Golf club |
| Body parts to focus on | Legs, back, shoulders, hips, hamstrings, wrist |
| Example exercises | Forward fold, shoulder circles, wrist stretch, torso twists, hip circles, leg swings, arm swings, lunges, torso rotations |
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What You'll Learn
Shoulder, back and neck stretches
Stretching before a golf game is important to improve flexibility and help your golf swing. Here are some shoulder, back, and neck stretches you can do to loosen up before playing golf:
Shoulder Stretches
- Shoulder flossing: Hold your golf club with both hands in front of your body. Lift and stretch your arms backward as far as you can. Repeat this a few times.
- Standing prayers stretch: Place your golf club in front of you with both hands on top of the handle and the clubhead on the ground. Lean backward while hinging at your waist until you feel a stretch across your shoulders.
Back Stretches
- Lunge hamstring stretch: Step your right foot forward in a short lunge position with both heels on the ground. Place your hands on your hips or hold a golf club with one hand for balance. Tuck your pelvis in and engage your left glute. With an exhale, bend your back leg and extend your front leg, lowering your torso while keeping your back straight. Inhale and return to the lunge position. Repeat this stretch six times, breathing through it.
- Open book stretch: Lie on your side with your arm straight in front of you. Keep your eyes on your hand and allow your chest to open while lifting your arm across your body to the other side, keeping your abdominal muscles tight.
Neck Stretches
Cervical flexion and rotation stretches: Tuck your chin to your chest in a controlled manner until you feel a slight stretch in the back of your neck. Then, rotate your head slowly from side to side in small motions.
These stretches will help loosen up your shoulders, back, and neck, improving your flexibility and reducing the risk of injury during your golf game.
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Hip mobility exercises
Mobilising your hips can help you make better shots and avoid injuries. Here are some hip mobility exercises to loosen up before a game of golf:
Step Overs
Stand tall with your feet together, lift one leg and take a big step as if stepping over a hurdle. Bring your foot to the ground and repeat the same motion in reverse. You can use a golf club for balance. Keep your knee flexed and limit movement in your upper body. Focus on moving slowly and with control through a big range of motion. Repeat on both sides.
90/90s
Sit on the floor with one leg in front at a 90-degree angle and the other leg out to the side at a 90-degree angle. Use your hips to sit up tall over your front leg, using your hand for support if needed. Sit back down and rotate to the other side, so the leg that was out to the side is now in front. Repeat this 10-12 times.
Hip Circles
Stand with your feet hip-width apart and place your hands on your hips. Make slow, wide circles with your hips, first in one direction, and then the other.
Lunge and Stretch
Take a short lunge position with your right foot forward and both heels on the ground. Place your hands on your hips or hold a golf club for balance. Tuck your pelvis in and engage your left glute. With an exhale, bend your back leg and extend your front leg into a hamstring stretch. Lower your torso while keeping your back straight. Inhale and return to the lunge position. Repeat this action six times, breathing through it.
Hip Mobility Sequence
Sit on the floor with both knees and hips bent at 90-degree angles. Reach your arms out, clench your fists, and slowly open your knees, one at a time, like a book. Do not round your lower back or lift your hips off the ground.
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Leg stretches
Stretching is an important part of preparing for a game of golf, helping to improve flexibility and loosen up your muscles. Here are some leg stretches to get you started:
The Hamstring Stretch
- Step your right foot forward in a short lunge position, keeping both heels on the ground.
- Place your hands on your hips or hold a golf club with one hand for balance.
- Tuck your pelvis in and engage your left glute.
- With an exhale, bend your back leg and extend your front leg further, feeling the stretch in your left hip flexor and quad.
- Lower your torso while keeping your back straight.
- Inhale and return to the lunge position.
- Repeat this stretch six times, breathing throughout.
The Lateral Lunge
- Adopt a squatting position and shift your weight from side to side.
- Reach toward the sky with each shift to maximize the stretch and engage different muscle groups.
The Forward Fold
- Stand with your legs wider than your hips.
- Rest your right hand on your lower back, with your palm facing away from you.
- Inhale, then exhale and bend your right knee.
- Reach your left hand outside your right foot.
- Exhale and lift your torso, then switch your hands so that your left hand is on your lower back.
- Twist toward the left, reaching your right hand around the corner and following your hand with your gaze.
- Repeat this stretch six times.
The Golf Club Stretch
- Stand with your feet hip-width apart and hold a golf club with both hands.
- Lift the golf club over your head and, with an inhale, begin to lower it behind you until it is parallel to the ground.
- With an exhale, return to the starting position.
- To intensify the stretch, move your hands closer together; to simplify it, move them further apart.
- Repeat this stretch six to eight times.
These leg stretches will help loosen up your lower body, increase your range of motion, and improve your flexibility before a game of golf.
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Arm swings
Stand with your feet shoulder-width apart, grab a golf club, and lift it over your head. Inhale, then, as you exhale, lower the club behind you until it is parallel to the ground. To intensify the stretch, bring your hands closer together; to simplify, move them further apart. Repeat this movement 6 to 8 times, breathing throughout. This will reduce stiffness in your back, neck, and shoulders, and increase your range of motion.
Another simple stretch is to stand with your back against a flat wall. Lift your arm so it is perpendicular to your body, with your palm flat against the wall. Turn your head to the opposite side and lean back slightly, putting pressure on the arm against the wall. Repeat on the other side, and then finish by making circles with your shoulders in both directions. This will stretch your shoulders and get your arms ready for those big swings.
Finally, grab your driver, get into your golf posture, and make 10 swings as fast as you can to the left. Reset after each swing, then switch your grip and repeat to the right. This will get your blood pumping and help you create speed before you start your round.
These arm swing exercises will help loosen up your upper body and get your blood flowing, so you can stay injury-free and play your best golf.
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Wrist stretches
Golfing requires your wrists to stretch in unorthodox ways, which can lead to irritation, pain, and injury. To avoid this, you can try the following wrist stretches before you play.
Wrist Flexion Stretch
Hold your arm straight in front of you, keeping your elbow straight. Pull your wrist up until you feel a light stretch in your forearm. Hold this position for 30 seconds and repeat three times.
Wrist Extensor Stretch
As with the wrist flexion stretch, hold your arm straight in front of you, keeping your elbow straight. This time, pull your wrist down until you feel a light stretch in your forearm. Hold for 30 seconds and repeat the stretch three times.
Resisted Wrist Flexion
Hold a weight of your choice (start with a light weight and work your way up) and allow your wrist to hang over the end of a table with your palm facing up. With control, pull the weight up so that your palm is moving towards the sky. Slowly lower the weight and repeat. Start with three sets of 10 and then adjust the weight and number of repetitions based on how you feel.
Towel/Putty Squeezes
Roll up a towel or take a package of putty and make a fist. Hold this for a few seconds and then release. Do this for 3-5 minutes so that you feel a muscle burn in the front of your forearm.
Weighted Supination/Pronation
Sit or stand with your elbow bent at a 90-degree angle and hold a weight in your hand. Keep your elbow at your side and allow the weight to turn, bringing your palm to face up. Rotate the weight back in the other direction, now having your palm face the ground. Start with three sets of 10 and then adjust the weight and reps based on how you feel.
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Frequently asked questions
A deliberate dynamic warm-up wakes up your nervous system and allows your brain to communicate with your body, helping you respond better to the demands of the game. Warming up before a round of golf will also get your blood flowing, reducing your risk of injury.
All you need is a little space, a golf club, and about three to five minutes.
You can try forward folds, lunges, hip circles, and leg swings.
You can try arm swings, shoulder circles, and wrist stretches.
