If you’re like most golfers, you probably get to the course, take a few practice swings, maybe putt a little, and then head to the first tee.
But here’s the truth: skipping a proper golf warm-up could be costing you more than just a few strokes.
A short, simple warm-up can make a big difference in how you feel and perform on the course. In fact, just a few minutes of intentional movement can help prevent golf injuries, reduce stiffness, and set your body up for a more powerful, consistent swing.
It doesn’t require fancy equipment or a gym membership—just a little time and the right guidance.
At THRIVE Physical Therapy, we work with golfers who want to move better, play longer, and avoid being sidelined by preventable pain. That’s why we’re sharing our go-to golf warm-up routine: 3 easy movements that take less than 5 minutes and can be done anywhere.
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Why Warm Up Before Golf?
Golf might not look like a high-impact sport, but it demands a lot from your body. The repetitive twisting, bending, and rotating involved in a typical round can put strain on your lower back, hips, shoulders, and spine. Without preparation, that strain can build up over time and lead to injury.
A proper golf warm-up does more than just loosen your muscles. It helps:
- Increase blood flow to your joints and tissues
- Improve your mobility and range of motion
- Activate your core and stabilizer muscles
- Enhance your swing mechanics and coordination
- Prevent common golf injuries like lower back pain, golfer’s elbow, and shoulder strain
And perhaps most importantly? It helps you feel more connected to your body so you can step onto the course confident and ready.
Here Are 3 Easy Golf Warm-Up Exercises To Play With Reduced Discomfort
1. Hip Circles
Why it helps: Your hips are central to your golf swing. Limited hip mobility can affect your rotation, throw off your balance, and increase strain on your lower back. Hip circles gently activate and open up the hip joint, improving both flexibility and control.
How to do them:
- Stand tall with feet shoulder-width apart
- Place your hands on your hips
- Slowly rotate your hips in a big circular motion, like you’re drawing a circle with your pelvis
- Do 8–10 circles in one direction, then reverse
Take it slow and steady. This isn’t about speed—it’s about smooth, controlled motion.
2. Cat-Cow Stretch
Why it helps: Spinal mobility is critical for a smooth backswing and follow-through. The Cat-Cow stretch warms up your spine, activates your core, and encourages better posture—all of which help you swing more freely and with less strain.
How to do it:
- Start on your hands and knees with shoulders over wrists and hips over knees
- Inhale: arch your back, lift your chest and tailbone (Cow Pose)
- Exhale: round your spine, tuck your chin and tailbone (Cat Pose)
- Flow between the two positions for 6–8 breaths
Focus on deep, intentional breathing to help you connect with each movement.
3. Arm Swings
Why it helps: Your shoulders and upper back play a huge role in your golf swing. Arm swings increase circulation in the upper body, improve flexibility, and activate the muscles responsible for controlling your rotation and follow-through.
How to do them:
- Stand tall with feet hip-width apart
- Relax your shoulders and let your arms swing across your body
- Alternate which arm crosses over the other with each swing
- Add a gentle torso rotation for an extra warm-up boost
- Continue for 30–60 seconds
This is a great one to do right before grabbing your clubs and heading to the first tee.
Make It a Habit
These movements take just a few minutes, but they can have a huge impact on how you feel and perform. Whether you’re a casual weekend golfer or someone who plays multiple times a week, consistency is key.
Start every round with this short warm-up and you’ll likely notice:
- Less stiffness and soreness after your game
- More power and control in your swing
- Fewer flare-ups of back, knee, or shoulder pain
And if you’re already dealing with pain or limitations, don’t wait for it to get worse. The sooner you address the issue, the easier it is to correct.
Want Personalized Support?
At THRIVE Physical Therapy, we offer personalized golf movement assessments for golfers who want to improve performance, prevent injury, and stay active for years to come. We’ll identify areas of weakness, tightness, or imbalance and create a plan just for you.
📅 Book your FREE Discovery Visit today! This no-obligation consultation is the perfect first step toward pain-free, powerful golf.
📞 Call us at 239-431-7396 or schedule online here: FREE Discovery Visit
Don’t let tightness or pain stand between you and your best game. Take 5 minutes before your next round to warm up—your swing (and your body) will thank you for it.
THRIVE Physical Therapy & Wellness Solutions