The Best Golf Warm-up Exercises
The Perfect Pre-Round Warmup
Lower your golf score and hit more explosive, powerful shot when you warm up with these 6 dynamic exercises
By Amanda Junker
Here's what a pro golfer does before he hits the course: Stretch, practice putting for 30 minutes, warm up hitting for 35 minutes, then pitch, chip, and hit sand shots for 10 minutes, then putt again for 10 minutes, and then finally, go to the tee. Here's what you do: Get out of the car, swing a couple practice shots, and go to the tee. And you wonder why you don't feel warmed up until the third hole.
Granted, you don't need to prepare on the links like the pros. But if you only get out on the course a few times a month, you want to make the most of your playing time. The best way to prepare the body for golf is with continuous dynamic stretches. "Dynamic stretches alert the neuromuscular skeletal system for the golf swing more effectively than static stretching," says Katherine Roberts, certified golf performance coach and author of Swing Flaws and Fitness Fixes.
Try these six dynamic moves on the course before you tee off. Hold each stretch for two to five deep breaths, or approximately 5 to 10 seconds, says Roberts.
Standing Pelvic Tilts
Begin in your address position, arms crossed over the chest. Tuck the pelvis under, creating a posterior tilt of the pelvis; arch the back, creating an anterior tilt of the pelvis and return to a neutral spine. Repeat five times in each direction.
Speed Trunk Rotation
Standing in your address position, bring the palms together. Inhale as you rotate from the core and bring the right arm back. Exhale as you "clap" the hands together. Repeat 10 times in each direction. Continuing in your address position, extend the arms to shoulder height and rotate from the core. Repeat 10 more times.
Standing Hip Stretch
Begin by placing your hands a chair or a golf club for assistance with balance. Place the right ankle on the outside of the left knee. Inhale as you bend your left knee, sitting back as if you are sitting on a chair. Bring the chest toward the shin, rolling the shoulder blades together. Hold for three breaths and repeat five times. Switch sides.
Shoulder Stretch with Club Behind Back
Place the club or towel in your right hand, palm facing the ceiling. Bring the right arm over your head and the right palm behind your back. Bring your left arm behind your back and clasp the club or towel. Inhale as you gently pull on the towel, exhale and release. Repeat five times and switch sides.
Bring the right ear toward the right shoulder. Inhale as you press your left arm toward the floor, exhale and relax the left arm. Repeat very slowly five times, and gently return your head and neck to neutral. Switch sides.
Standing Rhomboid / Upper Back / Neck Stretch
Bring the club to shoulder height, bend your knees and tuck your pelvis under. Inhale as you press your arms away from you, tucking your chin into your chest. Exhale, lift the head and squeeze the shoulder blades together. Repeat five times.