Optimize Your Golf Game

Summer is in full swing and we’re well into golf season. As with any sport, warming up before a round of golf will help to ensure your game is tee-riffic. A warm up prepares your body for the physical demands of the game, helps prevent injuries and can significantly improve your performance. Whether you are a weekend warrior or a seasoned pro, incorporating a solid warm up routine can make all the difference. Your warm up should consist of the following 3 components: Dynamic Stretching, Golf Drills and Light Cardio.

Dynamic Stretching

Involves movements that stretch your muscles and take your joint through full range. Give these options a try next time you hit the greens.

Torso Twists

Stand with your feet shoulder width apart and in an athletic stance. Place your club on your shoulders holding it like a barbell. Slowly rotate your shoulders, torso and back while keeping your hips stable. Once at your end range, take a deep breath in, and try to push the range further as you exhale. Repeat on both sides. Next try taking the rotation a bit further by allowing your pelvis and hips to rotate as well. Don’t forget to push for that final bit of stretch through your breath and repeat on both sides.

Leg Swings

Hold onto a stable object and swing one leg forward and backward while keeping your torso upright. Next try swinging your leg side to side without moving your torso. Repeat this on both sides.

Overhead Squats

Stand tall, hips shoulder width apart while holding your golf club overhead (arms straight up into the air). Next, slowly lower your hips like you are going to sit into a chair. Keep your arms overhead and take a deep breath. Finally, push off the ground and lift back up to the starting position keeping your arms overhead the entire time. Repeat this motion and try to get lower with each repetition. Remember to breathe.

Lunges with a Twist

Start in a standing position with your hips shoulder width apart. Hold your club in your hands with your arms outstretched in front of you. Next, step forward into a lunge position. Once stable, keeping your arms outstretched in front of you, twist your torso towards your forward leg. Return to the starting position and repeat on the other side.

Golf Specific Drills

These simple drills will help you get into the groove of your swing. Give them a go.

Swing Rehearsals

Take a few practice swings with a mid-iron, focusing on smooth, controlled motions. Start with half swings and gradually move to full swings.

Putting Drill

On the practice green, place three balls in a line, each about 3 feet apart. Putt each ball towards a target, focussing on a smooth, consistent stroke.

Light Cardio

Finally, a few minutes of light cardio will get your heart rate up and your blood flowing to your key muscles. Try the following:

Brisk Walking

Walk briskly around the practice area or parking lot

Jumping Jacks

Perform a few sets of jumping jacks

By incorporating these simple exercises to your pre-game routine, you’ll be better prepared to tackle each hole with confidence. If you need further guidance, support or injury care, book with on of our experienced chiropractors or physiotherapists.

Happy Golfing!