Hey golfers!
We all know how it feels to show up 3 minutes before our tee time (whoops, been there done that). And we typically pay for it on the first or second holes as we are trying to get warmed up.
Ideally, you get to the course and run through a short warm-up and then hit a few balls before teeing off. But even if you don’t have the time or desire to get to the range before playing, there are some simple things you can start doing to feel better even off the first tee box. Especially as our temperatures are dropping in many areas (especially here in the Asheville areas) and ideal golf weather is limited.
Below is a routine I like to use for warming up before playing. It’s short, simple, effective, and only requires a golf club. It helps prepare your body for the demands of the sport, improves your range of motion, and activates key muscle groups.
Golf Club Warm-Up Routine:
Torso Twists
Hold the golf club out in front of you at shoulders height with palms down.
Stand with feet shoulder-width apart.
Slowly rotate your torso left to right, keeping your feet in place. Speed up as you get warmed up.
Why it helps: Improves rotational flexibility, crucial for the golf swing.
Overhead Side Stretches
Hold the club overhead with a wide grip.
Stand with your feet together. Lean side to side as far as possible.
Why it helps: Stretches the sides of your torso, shoulders, and back, enhancing flexibility to get into a better position at contact.
Hip Hinges
Cradle the club against your upper chest/shoulders with arms crossed.
Lead with your hips back into a hinge position (like a Romanian deadlift). The chest angles down, the knees stay slightly bent. Go until you feel a gentle stretch to the hamstrings at the back of the thighs.
Why it helps: Mobilizes the hips so you can access your athletic position as you approach the ball.
Lunge with Rotation
Hold the club out in front of you at shoulders height with palms down.
Step back with your right leg, rotate your hands/chest over your left thigh.
Step the feet back together and repeat on the other side. Left leg steps back into a lunge, then upper body rotates over the right thigh.
Why it helps: Activates the core and improves coordination of the lower and upper body.
Practice Golf Swings
Use the club to perform slow, exaggerated practice swings.
Focus on form and balance rather than speed or power. Ramp it up in speed as you go.
Why it helps: Engages the muscles you'll use in your actual swing and helps with motor patterning.
Try to do 5-10 repetitions of each movement, then get to playing!
How Can Outshine Physical Therapy and Fitness Help Your Golf Game:
At Outshine, we get golf. As the owner, I get out on the course as much as I can and have a background in collegiate softball with over a decade of providing skilled swing lessons. Rotational swing sports are my expertise (golf, softball, baseball, tennis).
While I am a Doctor of Physical Therapy first, I am also a Certified Strength and Conditioning Specialist. I blend performance and rehab together to help folks get the most out of their bodies.
I treat a lot of people who have pain. Many golfers I know experience back, hip, and forearm pain. At Outshine in Asheville, NC we can help you get out of pain. But more importantly, we help our patients improve their mobility, improve how they move, and in turn improve their performance. I work with many golfers who don’t have pain but want to hit the ball further. I can work alongside your swing coach to help you get the most out of your body.
If this sounds interesting to you, then feel free to click the link below to contact me directly. We can set up a free consult call where we can talk about you, your injury history, your training, and your golf goals. You need a performance physical therapist on your side (think of us as the human body mechanics) to help you crush your goals.
Hope this was helpful!
Sincerely,
Dr. Sieara Hinshaw
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