A 5 Minute Golf Warm-Up You Can Do at the Tee Box
Golf season is here once again, and many of us are already out hitting the range.
Most golfers know that it’s beneficial to warm-up, but inevitably, by the time they pull-up in their car, check-in at the pro-shop and hurry to the first tee, they barely have time to do a few practice swings. It usually takes a few holes to get warmed-up, and unfortunately by then their score may already be ruined.
Ideally, we would all spend about an hour warming up before a round: as mentioned in our previous post “4 Keys to Feeling Good Playing Golf This Summer”, beginning with 10 to 20 minutes of low-intensity activity such as brisk walking or jogging is best. After that, some dynamic stretching, followed by a golf-specific warm-up such as practicing some swings and putts.
If we haven’t left enough time to do all that before tee time however, what can we do?
Here is a warm-up routine that can be done on the course in 5 minutes to get the most bang for your buck in terms of injury prevention and improving your golf game.
#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 this movement safely: grab a driver in both hands, palms up, and start standing with feet shoulder width or slightly wider apart. Bend in 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 5 rotations per direction, take a break, and go through a second set trying to get a little more movement and add slightly more speed, as long as it feels safe to do so.
Here’s a quick video to show you how:
#2: The Overhead Squat
Getting the lower body warmed up is also an important aspect of being at your best for your golf game. The squat is a good 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), and lift it above your head with straight arms. Hold as you squat, making sure to keep your abdominals engaged and your back straight. Complete at least 10 repetitions.
Here’s a quick video to show you how:
#3: The Lunge Stretch
Once you’re a bit warm, you can begin to do some more dynamic stretching through the entire body. Here is one exercise that stretches both the trunk and the hamstrings: lunge forward with the left leg, then with arms overhead (holding, lean to the left. Next, step all the way back so that the left leg is now behind, and keeping a straight right knee with toes pulled back, bend forward and touch your right foot. Complete 5 repetitions on each side, and do 2 sets if you have time:.
Here’s a quick summary of how to do this movement:
#4: Key Shoulder Stretches
Shoulder mobility is incredibly important both for injury prevention as well as for having a strong and efficient swing. Try this stretch for your deltoids:
and this one for your triceps and lats:
Hold each for 20-30 seconds.
Once you’ve completed these exercises, you’re ready to do a few practice swings and walk up to the first tee with confidence.
Your body is ready to perform and less susceptible to injury.
Here’s to a happy and healthy golf season!
Have aches and pains with golf? Make sure to see one of our physiotherapists!
Book an appointment with one of Innovation Physical Therapy’s experienced physiotherapists by calling one of our 6 clinics located throughout Edmonton and Sherwood Park including Riverbend, Meadowlark, Belvedere, Namao, Sherwood Park or our newest clinic in West Henday.