Master the golf course: Physiotherapist-approved tips for a successful golf warm up
By Mohammad Maghfourian PT, DPT, MSc PT, BKinH
Golf is a sport that requires precision, focus and most importantly a proper warm-up. A proper warm-up will not only help to prevent injury but also improve your performance on the course. Today we will discuss the importance of a proper warm-up routine, the mechanics of a golf swing, and some tips to help you warm-up properly.
The mechanics of a golf swing involve the use of several muscle groups including the legs, back, hips, shoulders, and arms. A proper warm-up routine should focus on activating these muscle groups to prepare them for the demands of the golf swing. The key is to start with a general warm-up, followed by specific stretching and activation exercises.
The first step in a proper warm-up routine is to do a general warm-up such as a brisk walk or jog for about 5-10 minutes. You can also perform some sit to stand, body weighted squats and standing twists. This will raise your heart rate and increase blood flow to your muscles, preparing them for more intense activity. Next, focus on stretching exercises that target the major muscle groups involved in the golf swing. These should include stretches for your back, hips, shoulders, and legs. For example, a hamstring stretch, lunge stretch, and chest stretch are great stretches to start with.
After stretching, it's important to activate the muscle groups used in the golf swing. Activation exercises such as shoulder rotations and arm circles will help to prep the muscles. It's also important to include exercises that mimic the golf swing, such as swinging a lightweight club or using resistance bands.
In addition to following a proper warm-up routine, it's also important to wear appropriate clothing and footwear. Make sure to wear comfortable clothing that will allow you to move freely and footwear with good support and traction.
Once you have completed your warm-up, it is important to spend a few minutes hitting some practice shots to get a feel for the course and your swing. Start with some short shots and gradually work your way up to full swings. The number of shots is not important. The goal is to give your body time to become familiar with the ranges needed in a golf swing and also help to fine-tune your swing. If you have any questions or concerns book an appointment with Mohammad Maghfourian to get accessed, treated and provide specialized exercises and tips that meet your needs.
References:
American Academy of Orthopaedic Surgeons. (2021). Golf Injury Prevention.
Retrieved from
https://www.aaos.org/patient-care/sports-medicine/injuries/golf-injuries/
American Physical Therapy Association. (2021). Golf-specific exercises and stretches.
Retrieved from
https://www.apta.org/PTinMotion/News/2021/8/1/GolfSpecificExercisesandStretches/
Mayo Clinic. (2021). Golf: Tips for a safe and successful