Golf Warm-Up Exercises

The game of golf requires a tremendous amount of flexibility, so warming up before your round is essential, not only to playing a great round but also to staying injury free. Before you step out on the course, try a few warm-up exercises to stretch your muscles and joints and prepare your body for a long round of golf.

Trunk Bends

Your trunk bends in unusual ways when making a full golf swing. To warm up your trunk, do some trunk bends before hitting the first ball. Stand with your feet more than shoulder width apart, and bend forward, backward and to each side so that your upper body is parallel to the ground. This exercise will stretch your back and core muscles, making it easier and more comfortable to take a full swing.

Chest Stretch

Another warm-up to loosen the muscles of the chest and trunk is the chest stretch. Stand with your legs shoulder width apart and your hands behind your back, clasped together. Bend forward at the waist while raising your hands behind you. This will stretch the chest muscles as well as warm up your hamstrings.

Squats

To get your legs warmed up and the circulation flowing, try some squats on the first tee. Take your driver and hold it in your hands in front of you with your arms fully extended. Stand with your legs more than shoulder width apart and bend at the knees, keeping your back straight. Squat toward the ground until your thighs are parallel to the ground. Hold this position for five seconds, then stand back up. Repeat five to six times.

Arm Circles

To loosen up your arms and shoulders and get the blood flowing, try some arm circles before you tee off. Stand up straight with your arms extended sideways at shoulder height. Make slow, large circles with one arm, increasing the speed slightly with each circle. Don't go too fast, as you can damage your shoulder muscles and ligaments, but swing your arm fast enough to get a good stretch. Do 10 to 15 circles with each arm.

Hamstring Stretch

Stand holding your driver with your hands shoulder width apart. Cross your left foot over your right and bend at the waist, letting your arms and the club hang. You will begin to feel the stretch in your right hamstring. Slowly push the club toward the ground, stretching out your right hamstring. Slowly stand back up until you are standing straight, and repeat for the left hamstring.