A proper warm-up before any strenuous activity is vital to protect yourself against injury and to prepare your nervous system to meet the demands of a high-coordination exercise. If you’ve ever attended or watched a sporting event, you’ve likely seen athletes warming up pre-game.
It’s the same for professional golfers, as they need to ensure they’re fully prepared to take their best swing. Additionally, it helps players remain focused throughout the game.
In this post, we go over some pre-practice warm-up routines for golfers. Committing to them should see you performing better almost right away.
How to Warm Up Before A Round of Golf Practice
Take a look at these warm-up routines to lower your golf score and hit more effective and powerful shots.
You can maximize your playing time with a quick and easy warm-up like dynamic stretching. These exercises are closely related to movement patterns required to play the game. Practicing these regularly increases your blood flow, elevates your muscle temperature, and encourages your joints and muscles to move through their full range of motion.
- ● Standing Pelvic Tilts
Standing pelvic tilts play a big role in getting a good distance on your swing. This stretching strengthens abdominal muscles and stabilizes your lower back.
To effectively perform this movement, fold your arms in front of your chest and exhale while pulling your belly button towards your spine. Next, slowly tilt your tailbone under your pelvis and hold this position for about three to four seconds. As you return to your starting position, inhale slowly and repeat at least five times in each direction for the best results.
- ● Speed Trunk Rotations
If you’re looking to maximize your follow-through and upswing, stretching the spine with trunk-rotations can help. It’s easiest to perform while taking your address position as you would while performing the standard pelvic tilt.
Bring your palms together and inhale slowly as you rotate your trunk from the core and bring your right arm back. Bring your hands back together (as you would while clapping) and exhale slowly. Repeat eight to 10 times in each direction.
This movement is great for the abs and allows you to focus on keeping your lower body stable for movements that require torso strength.
- ● Standing Hip Stretch
This lower body exercise requires players to set both hands on either a sturdy chair or their gold club to maintain proper balance.
Start by placing your right ankle on the exterior of your left knee. Bend the left knee while inhaling to make it appear as though you are sitting on a chair. Next, bring your chest towards your shin to ensure that both your shoulder blades roll uniformly. Take three full breaths while holding this stance and repeat the movement at least five times on both sides.
- ● Wrist Extension
Practicing extensions is necessary for backswings and downswings as your wrists should be able to bend and extend backwards. Not being able to do so can limit your control over the club and result in major injuries. Performing these exercises helps build forearm strength. It gives you better control of the club when playing from the rough and helps improve the consistency of your game.
To perform this exercise properly, hold your arm straight out with the palm facing down. Using the other hand, gently bend the arm backward. Hold this position for at least 20 seconds on each arm but repeat the movement two to three times before switching sides. It may take some time to start seeing results so keep at it.
- ● Bodyweight Squats
Squats increase your heart rate and blood flow to all major muscle groups.
Begin with your feet shoulder-width apart and your arms stretched out in front with your back straight. Then, slowly bring your body into a squat while focusing on pushing your weight onto your heels as you go down. Keep your knees in line with your feet. Repeat in three sets of ten for best results.
- ● Neck Stretch
Tilt your head to one side, allowing your right ear to move toward the right shoulder. Take a deep breath as your left arm presses towards the ground while exhaling and relaxing your arm. Repeat at least five times but make sure you perform it slowly to reduce the risk of straining your neck.
Hopefully, these warm-up exercises help you achieve your desired scores. Ultimately, it comes down to your overall fitness and playing goals. Once you’ve completed your warm-up, you will (hopefully) be able to play with a lot more confidence and in a much better form.