How to Properly Warm Up Before Your Golf Game

Jul 11

With the number of golf-related injuries we see in the clinic, it's important to have a safe and effective warm-up routine before your golf game. This will help avoid additional stress on your muscles, joints, and tendons.

One popular and efficient warm-up routine is using a lightly weighted (2kg) Medicine Ball. This routine is suitable for golfers of all skill levels and can be done quickly and easily, even for those who claim to be short on time. You can perform this routine in the locker room, parking lot, or at home before heading to the course.

Why is the Medicine Ball Warm-Up Routine so effective?

Targets all muscles and joints: The Medicine Ball Warm Up Routine engages every muscle and joint in your body, moving you through different angles and planes similar to the motions that occur during a golf swing.
Increases flexibility: This routine pumps up the heart rate, resulting in increased blood flow throughout your arms, core, lower extremities, and brain. This boost in blood flow improves overall flexibility, particularly in the spine, allowing for a smoother turn into your backswing, follow-through, and finish positions. Improved balance and power are also added benefits.

By incorporating this warm-up routine into your pre-game routine, you'll experience a great feeling of reduced fatigue, injury prevention, and an easy-flowing, repeatable swing that can lead to increased distance and improved consistency on the course.

Here are some tips to follow when performing each move in your warm-up routine:

Try each move 5-10 times, taking it slow and controlled.

Stand with your feet shoulder-width apart and engage your abdominal muscles by pulling them in towards your spine. This will provide added stability.
Remember that this is a warm-up, so avoid holding the positions for too long. Instead, focus on maintaining a steady tempo as you perform the exercises.
Be aware of your body's limitations and avoid pushing into ranges of motion that cause pain or discomfort.
Lastly, remember to breathe throughout the routine to help oxygenate your muscles and maintain a relaxed state.

By following these guidelines, you'll ensure a safe and effective warm-up that prepares your body for your golf game.

Alice Goodrich specializes in biomechanical analysis of golf swings and running mechanics & injuries. Call us today to make an appointment to begin your journey to a better gold swing.