The Best Golf Warm-up Exercises

The Best Golf Warm-up Exercises image courtesy Shutterstock

Try these quick and easy golf warm-up exercises to lower your score and hit more powerful shots on the green.

Warming up is an essential part of any physical activity, and golf is no exception. Although it may seem like a relatively low-impact sport, golf can take a toll on your body. Forgetting to warm up before a round may have negative consequences on your health and your game.

Professional golfers usually spend hours warming up. A typical session for some of golf’s biggest names can include light gym sessions, stretching, putting, hitting, pitching, chipping and sand shots.

The best golf warm-up exercises

The following golf warm-up exercises should be completed before teeing off—they will give you the best chance of playing to the best of your ability on the course. When stretching, hold each position for approximately five to 10 seconds.

Walking

A brisk walk for three to five minutes around a car park or quiet area of the golf course will get the blood flowing in your legs and help your focus. Jogging on the spot for a few minutes will warm up your whole body.

Hitting balls

Allow enough time to hit 15 balls with short irons, 15 with mid-irons and around five or six drivers. This will prepare your body for movement and help to counteract and compensate for any stiffness.

General stretching

According to research, stretching can improve your game by a whopping 17 percent. In addition to helping you avoid potential injuries, it may also help relieve chronic pain. This portion of your golf warm-up routine should last approximately 15 minutes.

Neck stretch

The neck muscles are important when playing golf. To warm them up, try the following: slowly bring your right ear to your right shoulder and inhale as you move your left shoulder down towards the floor. Exhale relaxing the left arm. Repeat five times, return to a neutral posture and switch sides.

Loosening joints

Lunges—at least five to 10 times per leg—are a good way to warm up the joints and muscles in your legs. Make gentle windmill movements with your shoulders to work your upper body’s flexibility. Finally, take your joints through the whole range of movements needed in the golf swing. There’s no need to apply force at this stage; this exercise is intended to prepare your body for movement.

If you’ve enjoyed this article on the best golf warm-up exercises, click here to read about the most common golf-related injuries.

See also: Avoiding Lower-back Injuries

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