Why Warm-Ups Matter: The Golfer’s Secret to a Better Game (and a Happier Back)
If you’re like most golfers, you probably roll up to the practice range, do a couple of arm swings, and then dive straight into hitting balls. Sound familiar? You’re not alone—but you might be missing out on one of the simplest ways to improve your game and protect your body: a proper warm-up.
Why Bother Warming Up?
Let’s be honest, golf isn’t exactly a contact sport, but it does demand a surprising amount of athleticism. Each swing uses muscles from head to toe, and if those muscles aren’t primed, you’re not just risking a dodgy shot—you’re inviting stiffness, soreness, and even injury. I’ve seen it time and again in my clinic: golfers with tight backs, stiff shoulders, and swings that just don’t feel right.
A good warm-up gets your muscles ready to move, increases blood flow, and wakes up your nervous system. Translation? You’ll swing more freely, hit more consistently, and feel a whole lot better during (and after) your round.
What Makes a Good Golf Warm-Up?
Forget the old “touch your toes and hope for the best” routine. A golf-specific warm-up should target the areas you use most: hips, back, shoulders, and core. Think dynamic stretches and movements—nothing too wild, just enough to get things moving.
Here’s what I recommend:
Lunge Rotations: Gentle lunges to loosen up your lower body.
Torso Rotations: Standing twists to get your spine ready for rotation.
Overhead Reach: To prep your upper body and shoulders for the swing.
Calf Raises: To fire up your calves and posterior chain.
Dynamic Sidebends: To mobilise the spine and wake up the core.
The whole routine takes less than 5 minutes and can make a world of difference.
The Payoff: More Than Just Injury Prevention
Sure, warming up helps prevent aches and pains, but the benefits go further. You’ll notice:
Better swing mechanics (goodbye, stiff backswing)
Improved accuracy (hello, sweet spot)
More power (without forcing it)
Less fatigue (so you finish as strong as you start)
Plus, it’s a simple ritual that helps you shift gears mentally—leaving work, worries, and the car park behind so you can focus on your game.
Ready to Take It Further?
If you’re keen to move better, play pain-free, and get more out of every round, I’ve created the Golfers Movement Challenge—a 12-week program designed specifically for golfers like you. We’ll cover everything from mobility and strength to mindset and recovery, so you can keep playing the game you love for years to come.
Want to learn more? Check out the Golfers Movement Challenge here.