Warmups to improve your golf game, your swing and avoid injury

Golf is more than just a game.

It’s a way of life that keeps the body active and the mind engaged.

Proper warmups are crucial for golfers as it enhances mobility and helps to prevent injuries.

I’ve always warmed up before playing golf.  I can feel myself turning better after just two to three minutes of some basic movements.  By incorporating a consistent routine, you can also gain some fluidity in your swing.  Muscle stiffness is reduced during and after the game.  And as a result you will enjoy greater ease of movement on the course (or maybe even score better 😉)

It’s not about stretching!

Here’s the thing, warmups are not about stretching.

Scientific studies (1) (2) (3) show that stretching before sport or activity does nothing for performance or injury prevention. Warm up is about getting blood flow.  To get blood flow you have to move.

Warm ups also activate the nervous system which helps the body communicate with your muscles better.   That means better co-ordination for your golf swing.

Static stretching is your typical “stretch and hold” that we were all taught in primary school.  These types of stretches temporarily reduce muscle strength and power.  The nervous system’s ability to activate muscles is decreased.  The ability to co-ordinate and control your swing and body is dramatically reduced.  Therefore your likelihood of injury is increased also.

Dynamic warmups uses controlled movement.  These movements gently take you to the edge of your range of motion.  Dynamic stretches are smooth.  There are no bounces or sudden, jerky movements.

Instead of wasting your first few holes warming up on the golf course, utilising a combination of dynamic and static stretches before the first tee will improve performance and help avoid injury.

Here are my favourite warm ups that you can do on the first tee to help get off to a good start.  Check put the video above to see how to put these into action and see advanced versions as well.

Shoulder Turn

A smooth and flexible shoulder motion is crucial for an effective takeaway.  So here’s a shoulder warm-up to help you get that takeaway all the way back.

How to do it:

• Stand tall and cross one arm across your chest. Your elbow is bent at 90°
• Use the opposite hand to gently pull your arm closer to your chest.

• slowly pump your arm across your chest. Hold 1 sec and relax.  Repeat 10x-
• Hold number 11 for 10 seconds, then switch arms.

I really like this one because it helps your shoulder to turn better which may help you get a fuller backswing.

Upper body Rotation

This move enhances spinal rotation which helps your back swing and follow through.

How to do it:

• Grab a club and place it behind your shoulders and rest your hands on it.
• Stand tall and slowly rotate your torso to the right side then to the left side
• repeat 10 times.
• Repetition number 11 hold at the end of the rotation on each side for 10 seconds.

I’ve been doing this move for as long as I can remember because it helps make better turns “back and through”/for your follow through.

Hip Flexibility

Improving your hip flexibility can help make your balance better during your swing.

How to do it:

• Sit on a bench or chair with both feet flat on the ground.
• Lift up your right leg and cross the right ankle over the left knee.
• If this is too hard you can straighten out your left leg a bit to lower the height.
• Now keeping your back straight, apply some pressure to the inside of your top knee/thigh in a really slow pumping motion 10 times.
• Hold number 11 for 10 seconds
• Repeat on the left side as well.

This one is a great warm up to help add a little bit more balance to your swing, and also helps you get up and down those hills out there.

Chest Opener

Opening the chest and pec muscles, which are often quite tight in today’s world, helps to improve posture which may lead to better rotation in the swing.

How to do it:

• Start by standing with feet shoulder width apart, stand tall with “breastbone up” slightly
• Hold your arms out straight with palms facing together
• Move your arms up and out at 45 degrees into the “Y” position
• Hold for 1 second and then return your palms together
• Repeat this 10 times
• Hold number 11 for 10 secs
• You should start to feel your chest warming up

This motion is great if you spend a lot of time sitting or hunching forward (like at a desk or while using your phone). The chest opener helps to counteract this and improves your posture as well.

Give these warmups a go to help your golf swing, improve your game and avoid injury.  If you find that after 6 weeks you are not moving and swinging better, then it’s a sign you need to be doing extra off the course to improve mobility overall or an adjustment is needed.  To make an appointment call 6652 4025 and ask to see “young” Jason.