Exercise physiologists now say that you should perform some active stretches to prepare for an athletic activity, not static stretches. Traditional static stretching, where you hold each position at the end range of motion for 20 to 30 seconds, is not the appropriate activity to prepare your body for the dynamic and explosive movements you need to effectively strike a golf ball.
The following “movement prep” exercises were designed specifically to warm-up and prepare your muscles and joints for golf. In addition to flexibility, these exercises will work on stability, balance and specific movement patterns that are required of your body to play your best golf, avoid injury and extend your golfing career.
All these exercises should be performed 5 to 10 times slowly, smoothly, and through the full range of motion. When you get to the end range of your movement, slowly stop (for one or two seconds) and then continue the movement in the opposite direction (to balance both sides of your body equally).
As you become more comfortable with the exercises and can maintain perfect form, increase the speed at which you perform these movements. Never force a position or motion that would cause pain or injury. You should be able to perform this entire exercise program in less than 10 minutes.
View the Movement Prep
section of our Golf Handbook.