Fitness – A Quick Course Warmup

“How should I warm up before I play a round of golf?” 

This is one of the most common questions that I get as a physical therapist who works with all levels of golfers. If you ask any golf professional, you may get a variety of answers. The best strategy I’ve found is to keep it simple and eliminate additional time or equipment. The goal is to go through full motion of the critical joint movements needed for a swing prior to adding the speed and impact of hitting a ball. Below is a no-excuses, quick warmup you can try on the course before your next round of golf. 

Shoulder & Back Stretch: Grip a high component of your golf cart. Sit your hips back until you feel a stretch on the shoulder and side of back. Hold for 10-15s each arm.

Shoulder Rotation Stretch: Grip the clubhead with one hand and place the arm in an upright position as shown, allowing the golf club to be hanging behind it. With the opposite arm, grip the club shaft and lightly pull the club forward, causing the shoulder to feel a stretch. Hold for 10-15s each arm. 

Closed Hip Rotation: Holding golf club for balance, place one foot behind you on a low edge of the golf cart. Rotate your hips and upper body as far as you can toward the standing leg. You will not feel as much of a stretch with this one, but a very important swing mechanic to open up. Five repetitions with each leg.

Thread the Needle: In same starting position as previous stretch. Take your open arm and thread it underneath the arm gripping the golf cart. Reach as far as you can, followed by opening up as far as you can. Five repetitions with each arm.

Mid-Back Rotation: Hold a golf club across your chest and position yourself in a golf stance. Without moving feet, or shifting your hips outside of your stance, rotate as far as you can to the left, and repeat to the right. Note that the goal of the golf club position is to be pointing at the ground in full rotation. Five full cycles. 

Dr. Amanda Kayser is a Doctor of Physical Therapy and Titleist Performance Institute certified practitioner. She with clients privately and at The Nelson Golf & Sports Club. Kayser Physical Therapy & Fitness can be contacted at www.KayserFitness.com.