Spring is just around the corner and most avid golfers can’t wait to get out on the course and hit the ball around. However, living here in the Midwest, there is a good chance that most of us haven’t been swinging our clubs since September or October of last year. 

It is critical to warm up before golfing to reduce the risk of  injury and play your best game. One of the best ways to accomplish this, as you get back on the course, is to develop a dynamic golf warm up routine. 

Dynamic stretching is far superior to static stretching (long holds in stretch positions) for the game of golf. While static stretches improve overall flexibility, they do not prepare you properly for a round of golf. Dynamic stretches get your blood flowing and increase your range of motion. 

Dynamic Golf Warm Up Exercises

Hitting balls is certainly recommended as part of a pre-round routine, as it is a fantastic dynamic warm-up. However, dynamic stretching will take only 5-10 minutes, and is an excellent way to warm up before hitting the driving range. This will help you avoid  injury due to taking practice swings before your joints and muscles are ready. 

There is no lack of YouTube videos available that demonstrate a wide variety of dynamic stretches. However, we would like to recommend a couple of our favorites: 

• Wide Grip Twist 

While you hold your driver overhead, with your hands placed as far apart as possible, keep your knees bent slightly and twist your upper body from side to side, as far as possible while keeping your lower body still. Utilize your core stabilizers to prevent any hip and leg movement. Perform 30 reps to each side. 

• Leg Swing

Hold a golf club at your side (like you would a cane) lightly for balance. Swing the opposite leg from front to back for 15 reps. Repeat on the other side. 

• Crossover Twist

Hold your driver with your hands as far apart as possible in a wide grip (holding it horizontally with one hand at each end). Bend forward at the hips and shift your weight to the right (allowing the right knee to bend) and twist your shoulders and spine to the right. Reach back as far as you can while staying in your comfort zone. Return to center and repeat this motion to your left. Complete 20 reps to each side. 

There are many other dynamic stretches that may also work well for you, including the forward lunge and reach, and the dynamic squat stretch, pictured here. 

Spring Golf - Start Now

While the weather is still not conducive to heading out to the golf course, now is the perfect time to start a pre-golf season workout. Make sure to incorporate plenty of stretching. Your back and your scorecard will both show their appreciation!