Hey everyone! This month, we’re excited to talk about golf and share a simple golf warm-up routine that you can incorporate into your game. Whether you’re heading to the driving range, preparing for a round of golf, or even before your putting practice, this warm-up will help you get ready to swing with ease and reduce the risk of injury.
A-frame stretch: Place your golf club on the ground (a five iron works well for these stretches) and place your elbow on one side of your leg and your hand on the other. Slowly and controlled, rise up, opening up your range of motion. Repeat this movement eight times on each side.
Hamstring stretch: Hold the golf club with your legs straight and slowly reach down, maintaining a straight torso. Hold this position for about three seconds, then come back up. Perform this movement ten times to warm up your hamstrings effectively.
Torso swings: Assume your five iron stance and swing the golf club back and forth slowly and in a controlled manner. This exercise helps warm up your core muscles and improve stability.
Squats: Holding the golf club, perform ten squats, focusing on pushing through your heels and engaging your glutes. This will help activate your lower body muscles.
Donkey kicks: Hold the golf club for stability and kick one leg back, engaging your glutes. Repeat this movement ten times on each side while maintaining a tight core.
Shoulder and upper torso mobility: In your golf stance, use the golf club to push your shoulder up and back, alternating sides. Perform this movement ten times on each side to warm up your shoulders and upper torso.
By incorporating these dynamic warm-up exercises into your golf routine, you’ll help prevent low back pain and improve your overall performance. If you’re experiencing any back pain while golfing or if you want to enhance your golfing experience, give us a call at (801) 770-4333. Our team at Utah Spinal Works is here to help evaluate your condition and assist you in golfing longer, better, and more comfortably.
