As a busy professional, you know the value of efficiency. You’ve mastered the art of maximizing your workday, but when it comes to your golf game, are you giving yourself the same advantage?
At In Motion Physical Therapy, we understand that your time on the course is precious. That’s why we’ve designed this easy golf warm-up exercise routine that starts at your desk and finishes on the first tee.
Why Warming Up Matters for Your Golf Game
You wouldn’t start your workday without your morning coffee, right? Well, at least I wouldn’t. But seriously, your body needs a proper warm up before you hit the driving range. A proper warm-up isn’t just a good idea – it’s a game-changer. Studies show that golfers who warm up properly can increase their club head speed by up to 24% and their ball speed by 19%. That could be the difference between landing on the green or the bunker.
But it’s not just about performance. A good warm-up routine is your best defense against those nagging injuries that can keep you off the course. As physical therapists who work with golfers every day, we can’t stress this enough: a few minutes of preparation can save you weeks of frustration.
Your Desk-to-Course Golf Warm-Up Exercise Routine
Part 1: Seated Golf Warm-up Exercises
1. Cat/Camel Stretch
How: Sit tall, then alternate between arching your back (like a cat) and rounding it (like a camel)
Benefits: This wakes up your core and promotes spinal mobility, setting you up for a more fluid swing.
2. Seated Hamstring Stretch
How: Extend one leg, reach for your toes, and feel that stretch down the back of your thigh.
Benefits: This exercise will improve your flexibility after sitting in office for prolonged time for a fuller follow-through.
3. Thoracic Rotations
How: Sitting tall, cross your arms over your chest and rotate side to side.
Benefits: This increases your rotational mobility, allowing for a more powerful and controlled swing. Allows you to stay in a good golf posture throughout the swing. Focuses on separating upper and lower body for a better swing and follow through.
4. Shoulder External Rotation
How: With your elbow at your side, rotate your forearm outward.
Benefits: This exercise strengthens the small but crucial muscles that stabilize your shoulder and allow you to get more turn during your swing.
5. Wrist Flexion/Extension Stretch
How: Extend your arm and gently bend your wrist back and forth.
Benefits: This improves wrist mobility for better club control and feel.
Part 2: Standing Golf Warm-up Exercises
6. Hip Circles
How: Stand on one leg and make circles with your knee. Go forwards and backwards. Use your golf club for balance.
Benefits: This improves hip mobility and balance – essential for a stable and powerful swing.
7. Squats with Club
How: Hold your club across your shoulders and perform gentle squats.
Benefits: This engages your legs and core, the true sources of power in your swing.
8. Lunge with Rotation
How: Step forward into a lunge, then rotate your torso over your front leg.
Benefits: This mimics the golf swing motion and prepares your body for the real thing. Allows for lower body stability while working on upper body rotational movement.
Putting It All Together: Your Golf Warm-Up Exercise Routine
Here’s how to make this work for you: Start with the seated exercises at your desk about 30 minutes before you leave for the course. Aim for 5-10 repetitions of each exercise. Once you’re at the course, run through the standing exercises before you hit your first ball. The whole routine should take no more than 15 minutes, but those minutes will pay dividends on your scorecard.
Take Your Golf Game to the Next Level
While this warm-up routine is a great start, every golfer is unique. That’s why at In Motion Physical Therapy, we offer specialized Golf Performance evaluations.
Our comprehensive assessment looks at your strength, flexibility, and movement patterns to identify any limitations that might be holding your game back. We then create a personalized plan to address these issues, helping you play your best golf, pain-free.
Meet Our TPI Certified Expert
Dr. Sarah Conroy, our TPI certified instructor and Doctor of Physical Therapy, is passionate about helping golfers reach their full potential. With her deep understanding of the biomechanics of the golf swing and years of experience in physical therapy, Sarah can spot the subtle issues that might be affecting your game. Whether you’re looking to add yards to your drive, improve your accuracy, or simply enjoy pain-free golf, Sarah has the expertise to guide you there.
Ready to Elevate Your Game?
Don’t let physical limitations hold back your golf game. If you’re looking to improve your Golf game and you’re located near Farmingdale, NY, book a Golf Performance evaluation with Dr. Sarah Conroy today.
Start your journey towards better, pain-free golf by visiting our Golf Performance page to learn more or schedule your evaluation HERE.
Let’s work together to keep you In Motion, on and off the course!
