• 12 September 2024
• 223 Views
• by Kate Belcher

Do you have that habit of going straight from the car to first Tee?

Our fitness expert Kate, sheds light on the reasons why a warm-up will save you a handful of shots…

Tee off isn’t until 10.20am – you’ve got bags of time… you’ll just do some messages on the phone or make another coffee, next thing you know it’s 10.10am and you’re just turning into the golfclub car park.

Is this you? We’ve all done it. It certainly fits the profile of the average golfer! 

We all lead hectic modern lifestyles where we rush from one thing to the next so why not take time to prepare, both mentally and physically, for what is potentially your best round yet?

Let’s start at the beginning…

The first tee shot of the round. Stood over the ball expecting your body to deliver the perfect swing. Except it’s impossible because you’re currently a car to first tee golfer! 

So why warm up?

Let’s get things moving. Golf is, in biomechanical terms, a complex rotation sport involving movements throughout the joint chain impacting various different muscle groups.

The warmer those muscles are, the more resilient they are to the forces a golfer places upon them.

The more lubricated your joints are the more they are capable of increased range of movement.

During a dynamic warm-up endorphins are released (our body’s feel good neurotransmitters) allowing a calm state of mind and a relaxed body….perfect for that first and each subsequent swing thereafter.

Golf injuries are unfortunately fairly common. When we swing a club, sometimes at speeds approaching 100mph+, we are asking a lot of our bodies. Back, wrist, knee and shoulder rotator cuff injuries are easily minimised thanks to an effective warm-up. 

Golf warm-ups don’t need to be boring, long-winded or something you dread doing. Here are three tips to get you moving that you can do easily and quickly while you’re waiting for your playing partners to tee off:

Tee Stretches 

1. Club Reach: 

Lengthen lower back muscles, glutes and legs to allow you to swing the club all the way back and all the way through with ease.

How? Stand with feet golf width apart, flex forwards from the hips and with straight arms use your club for balance. Hold for approximately 30 seconds.

2. Hamstring/Calf Stretch

Ensure correct lower body posture in your swing and prevent lower back pain with this simple stretch. 

How? Take one big step forward, straighten out your back leg and push your back heal into the ground. With a slight bend through your front knee, use your club for stability. Do the same with both legs and hold for approximately 30 seconds each. 

3. Forearm Stretch

Use this stretch for strong yet flexible forearms to allow for an improved wrist hinge providing you with optimal leverage in your swing.

How? Standing with your arm raised in front of you palm out (as if directing traffic to stop!) gently pull your fingertips towards you so your wrist flexes and the stretch is felt up the forearm. 

Of course, at golfretreats.com we’ll leave you fully equipped with the knowledge to execute a punchy, functional warm-up that can only benefit your game, performance and overall results. 

Hope to see you soon!

Kate Belcher, fitness and training specialist, golfretreats.com

Find out more about Kate

www.golfretreats.com is NOT a conventional golf trip company. We create high quality, guided coaching experiences to help all player abilities progress their golf game in a fun and enjoyable way. 

We’re passionate about what we do and the people we do it for. Our promise to you is that at the end of your stay, you will go home a better golfer.