Why Are Warm Ups Important for Golfers?
Golf may appear low-impact, but poor preparation often leads to strains, sprains, and persistent issues like golf injuries or back pain. A structured warm up increases flexibility, joint mobility, and overall performance on the course. Follow these step-by-step warm up exercises to prepare your body, prevent injuries, and enhance your swing power for your next game.
Step 1: General Warm Up to Boost Circulation
Begin with gentle cardiovascular activities to increase heart rate and stimulate blood flow. This prepares your joints, ligaments, and muscles for upcoming physical demands.
- Climb stairs for 3-5 minutes to activate leg and hip muscles
- Light jogging around the clubhouse to increase overall body temperature
- Brisk walking with arm swings to loosen shoulders
Aim for 5 minutes to generate heat in your joints, ligaments, and muscles. Elevating your heart rate raises body temperature, enhances muscle flexibility, and primes your nervous system for quick reactions needed in golf swings and footwork.
Step 2: Mobilising Joints and Reducing Stiffness
Joint mobility exercises reduce stiffness and improve range of motion, enabling a smoother and more powerful swing.
- Shoulders & wrists: Perform 10-15 arm circles and wrist rotations to prepare for gripping and swinging the club
- Hips & ankles: Do hip circles and ankle rolls to maintain balance and pivot efficiently during your swing
- Fingers: Open and close your fingers rapidly 10 times to activate grip strength and dexterity
Golf requires rotational force and stability. Mobilising joints ensures fluid movement, reducing risks of physio ankle sprain, knee strain, or shoulder impingement during play.
Step 3: Targeted Muscle Warm Ups
Warm up specific muscles used in golf to ensure control, power, and reduced injury risk.
- Spinal warm ups: Neck tilts (side to side), mid-back rotations, and lower back extensions for spinal mobility
- Upper body activation: Chest-opening swings, shoulder rolls, and arm swings to prepare for swings
- Lower body activation: Forward lunges with trunk twists, hamstring stretches, and side lunges to stabilise hips and legs
Targeting these areas improves swing mechanics and reduces compensatory movements that often lead to physio knee injury or back pain after prolonged play.
Step 4: Activate Your Central Nervous System
Prime your nervous system for precise, coordinated movements by performing dynamic drills that mimic golf motions.
- High knees: For 30 seconds to activate hip flexors and improve balance
- Twist lunges: 10 reps per side to build rotational strength for your swings
- Spiderman stretches: 5 reps per side to open hips, stretch the back, and engage shoulders
These exercises fire up neuromuscular pathways, increasing responsiveness and coordination for every type of golf shot.
How Long Should Your Golf Warm Up Be?
Aim for a total of 15–30 minutes, ensuring each section produces a mild sweat without fatigue. A comprehensive warm up routine prepares your body for smooth, powerful swings while minimising injury risk.
Improve Your Golf Performance with Expert Physiotherapy
Our physiotherapy Bukit Damansara team often treats golfers with lower back pain, ankle strains, and overuse injuries due to improper warm ups. This ensures you stay injury-free and play your best game.
Book a consultation for physiotherapy in KL at My Health Works today to assess your mobility, strengthen your golf mechanics, and receive tailored physio golf injuries prevention programs.
