Warm Up, Play Hot - David Lindsay

Reactivate Physiotherapy & Massage
By David Lindsay PT MSc
Warming up before playing is something many of us acknowledge as important but few of us do
particularly well. An appropriate warm-up not only permits peak performance right from the first tee, but
helps protect our body from injury. It should be remembered that many of the movements required to
swing a golf club require maximum ranges of motion and velocities.
The ideal warm-up will take 15 - 30 minutes and can be broken down into four sections.
1. General body warm-up: The best way to warm-up the body is by low intensity, aerobic activity that
uses as many of the large muscle groups as possible (e.g. brisk walking, jumping jacks, climbing a flight
of stairs). When muscles are contracted they produce heat which in turn is transported by the blood
vessels to the rest of the body resulting in an increase in body temperature.
2. Stretching: Stretching the key muscles used in the golf swing should follow the warm-up. The
muscles to stretch are the back, hip, groin, hamstring, quadriceps, calves, neck, shoulders and forearms.
Each stretch should be gently held for 10 - 30 seconds. Pain should not be experienced.
3. Golf specific drills: After stretching, gently swing a short iron back and forth. Gradually build up the
tempo until you feel loose, then add resistance by gently swinging two clubs at once. Warm-up swings
should actually be performed both left and right handed to optimize muscle balance and coordination.
4. Practice: If a driving range or hitting area is available, take time to practice your shots. This further
helps warm up the golf muscles plus helps improve timing and shot consistency. Practice your putting as
well and remember... “practice does not make perfect, perfect practice makes perfect”.
For more information visit our web site (www.fitforegolf.com) or contact your FITforeGOLF™
Physical Therapy Clinic:
81 Middlecote Drive
Ajax ON, L1T 0K3