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Golf Warm Up

Apr 18, 2016 | Wellness

Written by: Michael Sabatino PT, DPT

With the exception of a fortunate few, we do not have the luxury of year round golfing. With the arrival of warm weather many of us will be getting out our golf clubs for an early start to the golfing season. With that being said, after a long cold winter those first few swings might seem a little tight in your low back and arms. Here are a few stretches that will help knock off the rust and get you warmed up properly for your round: GOLF!!

Arm Swings

  1. Stand tall and hold arms out to your side.
  2. Slowly swing your arms back and forth across the front of your body.
  3. Repeat this continuous motion for 30 seconds.


Trunk Rotations

  1. Stand with a shoulder width stance. Place a club on your shoulders holding it at either end.
  2. With knees slightly bent, bend forward from the waist slightly (as though adopting the swing posture).
  3. Turn from side to side aiming to get the ends of the club directly in front of you with each turn.
  4. Complete a total of 15-20 full swings.


Side Bends with Club

  1. Stand with a shoulder width stance. Place a club on your shoulders.
  2. Lean to one side keeping your torso straight. Do not bend forward or backwards.
  3. Hold for a count of 2 and then repeat to the other side.
  4. Complete 8-10 stretches each side.


Weighted Club

Using either a weighted club or 2 clubs held together perform 10 complete swings. However, rather than stopping between each swing, it should be one continuous motion. For example, start with a back swing into a full follow through and immediately from the finish position take the club into the back swing position (as though you are swinging in reverse).


Practice Swings

Complete 2-3 minutes of practice swings working on techniques and swing throughs. It’s important not to practice technique with a weighted club or two clubs at this stage. You are now warmed up physically and this time is about sharpening your swing and reminding yourself of any coaching points to work on during the round.

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