Injuries, cold weather, or a busy schedule are a few popular reasons why you may find yourself taking a break from the golf game. Getting back into the game can be difficult, and those first few rounds back usually lead to sore muscles. Sometimes, you can end up ingraining bad habits into your golf game, and the best way to avoid these is to have a plan in place.
We’re going to help you come up with a simple plan that will give you the tools you need to prep your body for the game and reduce the chances of injuries. As a bonus, this plan can help you get better contact with the ball to help lower your scores.
The Difference Between Stretching and Warming Up
The goal of warming up before you play is to make your heart rate go up and get your blood moving. In turn, this increases your body’s core temperature. On the other hand, stretching works to increase your range of motion by loosening up your muscles.
Taking the time to warm up properly before you swing the club or stretch is easy. You can make simple motions like taking a few slow-motion swings with the club, going for a quick walk, or doing a few lunges and squats. The goal is to do anything to get your heart rate elevated and your body moving through ranges of motion.
Once you’ve taken a few minutes to warm up, you can go through a few stretches to help loosen up your muscles and get your body ready to play a round. Going through these motions before you play can help your overall performance while preventing injuries. So, you’ll be able to stay on the course longer.
Simple Golf Stretches to Warm up Before Your Golf Game
You don’t have to go through an entire workout before you hit the course or warm-up and stretch. Instead, you can focus on the following simple things to get ready to play.
Body Weight Squats
Stand up straight with your feet planted shoulder-width apart. Grab your golf club and hold it over your head. You don’t want to let it drop throughout this exercise. Lower your hips like you’re sitting down in a chair and make a point to keep your upper body tall with your arms extended as you go down. Try to keep your knees over the laces in your shoes to prevent your feet from flaring out too much. Next, push off the ground to get to the original position and repeat this process 10 times.
Split Stance Rotations
Get into your normal golf stance and hold the golf club of choice across your chest. Put one foot behind you to get into the split stance position. Keep the lead leg stable while you make controlled rotations with your torso to the left and right. Do 10 reps before switching legs and repeat for another 10 reps.
Toe Touches
Stand up straight and reach overhead to extend your spine through your mid-back. Next, bend from your hips and try to touch your toes while keeping your legs straight. Don’t tuck your hips or round your back because this isn’t the correct hinge form. Use your breathing to get a deeper stretch. Try to exhale on your way down and do this 10 times.
Speed Swings
Get your driver and get into your golf position. Make 10 swings without a ball as fast as you can, aiming for the left. Reset your stance after every repetition before switching your grip and making 10 swings to the right. This will get your blood going before you play and help you create speed.
Reverse Lunge with an Overhead Reach
The final stretch starts with you standing up straight and putting your right foot back into the reverse lunge position. Rotate your torso toward your left leg and raise your right arm up over your head. You want to feel the stretch in the front of your right hip area, in your obliques, and up to your abdomen. When you rotate your torso, remember to reach your left hand back like you’re reaching for your right heel. Finish by returning to the start position, switching legs, and doing 10 reps on each side.
Consider Golf Careers
Once you learn your stretches and how to warm up and see your game improve, consider a career in the golf industry such as a physical therapist for golfers. You may find a passion in helping others who love golf improve their game as well.