5 Best Golf Warm-Up Exercises and Stretches

Golf is a favorite warm-weather sport. The ability to get the most out of the game is supported by sunny, clear weather and manicured greens. Cold weather or scheduling conflicts can keep people away from their beloved game for a long time. So getting back into the “swing of things” may be a little difficult.

Being back on the range for the first time may conclude with sore muscles and a handicap that is more than desired.  A warm-up of some type may be necessary to get the most out of the round with as little injury as possible. Consistently initiating golf stretching exercises can help to increase power and range of motion. Stretching also helps to reduce the incidence of injuries associated with many golfers. Depending on which ones are done, a big difference is noticed. The following are golf exercises that can help to minimize muscle stiffness and increase swinging power.

Power Walking

Upon arrival at the golf course, walk briskly for up to 5 minutes. This can be done around the parking lot or a stroll quietly around the course.  Another option is walking back and forth from the locker room to the car a few times. Walking loosens up the muscles and gets the blood flowing before tee time.

Leg Swinging

Begin standing with the feet at shoulder width and bracing on the golf club for support. While the upper body is kept perpendicular to the ground, swing the left leg forward and backward. Keep in mind not to swing the leg so hard that it makes the upper body move. Swing ten times, plant the right foot on the ground, switch to the left leg, and repeat the motions. 

Body Squats

The starting position for this exercise is standing with the feet at shoulder width. Grab a golf club and hold it in both hands over the head without dropping it. Lower the hips in a sitting motion while keeping the body as straight as possible. Push off the ground back to the starting position and repeat for 10 reps. 

Twisting Scarecrow 

Start with the feet a bit wider than the shoulders. Place the golf club at the back of the neck with the arms over the golf club like a scarecrow. Bend the knees a little and inhale. While exhaling, twist to the right while pivoting the left foot. Inhale and return to the center. Continue the same motions to the left. Repeat 6 times on each side. 

Toe Touch

While standing, reach over the head, stretching the spine. Then bend at the hips and try to touch the toes without rounding the back.  Use controlled breathing to get a deeper stretch and exhale on the way down. Repeat 10 times. With each stretch try to get lower and lower, as if trying to touch the shoulder blades to the heels. Imagining this will help to stretch the mid-back and not the low-back, which is the aim of this exercise. 

Before the next golf round, try these exercises. The difference should be felt in the swing, and proper stretching may even lower the handicap.