#1: Back Rotations
The back is a commonly injured area of the body with golf.
Think about it: we’re taking the spine to full rotation in both directions, then adding speed and load.
Here is one way to warm up for this movement safely:
- Grab a driver in both hands, and start standing with feet shoulder-width or slightly wider apart.
- Bend at the knees slightly and slowly rotate through your spine back and forth, keeping your legs and hips pointing forward.
- If this feels ok, hinge forward at the hips and repeat.
- Do at least five rotations per direction, take a break, and go through a second set to get a little more movement and add more speed, as long as it feels safe.
#2: The Overhead Squat
Getting the lower body warmed up is vital to be at your best for your golf game. The squat is an excellent way to do this.
Here is an exercise that you can do using a golf club that will also begin to stretch out and open up your shoulders.
- Hold a golf club (palms down, wider than shoulder-width)
- lift it above your head with straight arms
- Hold as you squat, keeping your abdominals engaged and your back straight
- Complete at least ten repetitions