Many people make the mistake of believing that stretching and warming up before a round of golf is unnecessary. If your muscles are cold before starting a round, though, you run the danger of injury and not performing to your full ability. So, before you hit your first tee shot, try out these simple drills.
Start by raising your arms out to your sides and making small circles forward for 15 to 20 seconds, then backwards for 15 to 20 seconds. Finally, do forward and backward arm circles, but this time increase the size of the arm circles. This exercise will warm up your shoulders and boost blood flow, preparing them for the entire range of motion of the golf swing.
To begin, grab each end of a golf club and place it over your shoulders. Next, take your golf stance and twist your body back and forth 10 to 15 times. This exercise will prepare your body for the torque you’ll be applying on your core and back later in the workout.
While standing, cross your right foot in front of your left and bend at the waist to slowly lower your forehead to your right knee. Repeat by crossing your left foot in front of your right foot and holding the stretch for 10 seconds. This stretch will release your hamstrings and assist prevent any strains or pulls during the round.
Standing with your feet shoulder width apart is a good place to start. You can keep your club in front of you for balance. Lower your butt by bending your knees (not your hips) while maintaining a fairly straight upper body. 15 times in a row, repeat this motion. This exercise will improve your blood flow and circulation while also increasing your hip range of motion and warming up your legs. You can use Resistance Bands for perfect exercising.