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How to warm up for golf in fall weather

Author Details

Meg Smith blog author

Meg Smith



Wednesday, Oct. 21, 2020
autumn golf course

As fitness centers closed down and many group sports were put on pause due to COVID-19, golf has become increasingly popular over the course of the pandemic, offering the chance to participate in recreational activity and socialize while maintaining important physical distancing measures.

Just because the weather is getting cooler doesn’t mean you need to put the golf clubs away just yet.  However, it is important to ensure you’re properly warming up, increasing circulation to the large muscle groups involved in the game of golf. 

Specifically, the hips, shoulders, and torso require adequate flexibility to perform an optimal golf swing. By doing mobility exercises prior to hitting the golf course, golfers can experience improved mobility in these muscles and joints while reducing the risk of injury this Fall.

A quick and easy warm up routine

Start off with some leg swings: hold a stable object, such as your golf cart, and swing each leg forward and backward and side to side.

Always move in a comfortable range and try to keep torso stable, doing the movement only with your legs and hips. Perform each movement 10-20 times before repeating on the other side.

Next, do some torso rotations: place a golf club behind your shoulders and rotate from your torso, while keeping your feet planted on the ground. Rotate in each direction 10-20 times.

Finally, stretch out your shoulders: grasp the golf club in both hands and extend arms behind your back to stretch the chest and front of your shoulders. Then, extend arms over your head as far as you can comfortably. Hold both of these stretches for 5-10 seconds and repeat 5-10 times.

Once you’re all warmed up, you’re good to hit the links before the course closes up for the season. If you are experiencing pain or discomfort with any of these stretches or while you play, consider consulting with a Lifemark physiotherapist.

If you’d like to schedule an appointment through Virtual Care or in-person services, contact a Lifemark clinic near you or book an appointment online

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