Golf Swing Club

On-Course & Off-Course Golf Warm-Up Exercises


Regardless of your level of golfing fitness, an on-course warm up IMMEDIATELY before you start the game or driving range session is essential to both getting the best from your body and preventing injury.
AND, continue with exercises during the game to help you muscles recover and manintain body muscular balance.

These exercises are also useful as a warm up sequence for your Golf Fitness Program.

The following seated golf warm up exercises can be done sitting on the bench waiting for your tee off time or range slot, even whilst in your golf cart.

Remember, with all stretches of movements of the body, engaging the core muscles before the exercise maintains pelvic and spinal stability, and avoids over stretching and risking injury.

At the very minimum complete the following stretches:

  1. Abdominal Hold
  2. Seated Hamstring Stretch
  3. Seated Low Back And Groin
  4. Gluteal & Hip Stretch
  5. Seated Spinal Twist
  6. Seated Lat Stretch [Upper Outer Back]
  7. Standing Hip Flexor
  8. Neck & Upper Pec Stretch
  9. Standing Upper Back & Rotator Cuff
  10. Rotator Cuff Isometrics
  11. Side Stretch




Abdominal Hold

This exercise promotes trunk stability and warms up the abdominal muscles.

  1. Sit with your back straight, knees bent, feet resting firmly on the floor.
  2. Keeping your pelvis and spine still, pull your abs, then in a hollowing motion, pull them up under your rib cage.
  3. Hold for 20 seconds. Relax

Seated Hamstring Stretch

  1. Sit with your feet approximately shoulder-width apart. Arch the lower back slightly.
  2. Maintaining the arched-back position, straighten one of your legs out in front of you with toes pointed up.
  3. Engage the core and lean forward until you feel the stretch down the back of the leg.
  4. End with one knee more extended while maintaining an arched-back posture.
  5. Hold for 20 seconds. Relax. Repeat with other leg.


Seated Low Back And Groin

  1. Sit upright with your legs separated slightly.
  2. As you exhale, extend your upper torso, bending at the hip, and slowly lower your upper body between your thighs. Let you torso and neck hang loose, without having your hands on the ground.
  3. Hold for 10-20 seconds.
  4. Place hands on the ground, engage the abdominal muscles and slowly push yourself back up to the seated position


Gluteal & Hip Stretch

  1. Sit up straight in a cart or seat with both feet flat on the floor.
  2. Lift your right foot and rest the outer ankle on your left knee.
  3. Allow you knee to fall away to the right.
  4. Keeping your upper body upright, place both hands on your right knee are press down until you feel a gentle stretch in your hips or buttocks region.
  5. Hold the stretch for 20 seconds, relax, and repeat with left leg.


Seated Spinal Twist

  1. Sit up straight with both feet on the floor. Hold a golf club horizontally in front of chest, with elbows comfortably bent.
  2. Keeping feet on the floor, move your knees out to the right and rotate your upper body to the left, keeping the head facing forwards. Use the movement of the club in the direction of the body rotation to enhance the stretch.
  3. Hold for 20 seconds.


Seated Lat Stretch [Upper Outer Back]

  1. Sit up straight in a cart or seat with both feet flat on the floor, and your back slightly arched.
  2. Grasp the bar of the club with both hands and position it behind your head at the base of the skull. Make sure your hands are directly above your elbows.
  3. Move your elbows forward and up until you feel a nice stretch in the upper back area.
  4. Hold for 15 seconds.


Neck & Upper Pec Stretch

  1. Stand or sit and squeeze your shoulder blades together and down.
  2. Rotate your head to the left
  3. Hold for 20 seconds . Repeat other side


Standing Hip Flexor

  1. Stand, with both feet facing forwards, an arms width back from a seat, cart or other elevated surface.
  2. Pull your buttocks in tilt the pelvis forward.
  3. Lunge your right leg forward to place it on the seat, keeping the other leg behind you and pointing straight ahead.
  4. Keeping your back straight, lean forward until the stretch is felt in the front part of the thigh of the back leg. Hold for 20 seconds. Repeat on the other side.


Standing Upper Back & Rotator Cuff

[A small muscle in the shoulder]
  1. Stand in upright position with feet slightly apart.
  2. Hold a golf club horizontally above the head, so that the upper arms are level with the shoulders, and the forearms at right angles.
  3. Engage the Core muscles and buttocks to support the lower back as you rotate the arms back and hold for 20 seconds.


Rotator Cuff Isometrics

  1. Stand erect, holding a golf club horizontally across the lower in both hands, palms facing upward. Your arms should be resting against the side of your body.
  2. Holding the club firmly, attempt to pull hands apart. Hold for 10 seconds
  3. Holding the club firmly, reverse the movement and attempt to push the hands together. Hold for 10 seconds


Side Stretch

This is one of my favourites. It just feels so good. It is also a good balancing exercise. You will feel this stretch right down the side of your body, the outer hips, and shoulders. Take care not to overstretch, and as always, keep the core stable.

  1. Stand, holding a golf club horizontally above the head with hands positioned slightly wider than shoulder level.
  2. Move the right leg immediately behind the left leg, keeping the toes pointed straight ahead.
  3. Press the right hip out slightly then bend to the left.
  4. Pull your left arm down until your right arm is close to the head.
  5. Hold for 20 seconds.

Done correctly, you will feel the stretch first in the outer hip, followed by the side, and then the shoulder region.

IMPORTANT: Check with your medical advisor before undertaking any exercise program

Next Step - Golf Balance Exercises

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