Do you just walk up to the first tee without properly warming up for your 18 holes? Even if you’re short on time, you will still benefit from a quick five minute warm up. Use the following five movement-based golf stretched to get you feeling limber early instead of waiting until the 9th hole to get into the swing of things.
- Hip Rotations
Stand with your feet hip-width apart. Imagine you have a hula hoop around your waist. Rotate your pelvis in clockwise circle until it feels loose, then switch directions.
- Overhead Reaches
Still with your feet wide, reach one hand overhead to the sky and then to the other side. Make sure to feel this stretch on the side. Continue by reaching on the diagonal to the opposite side, making a circle until you reach your starting side.
- Tee Torso Rotation
Hinge at your waist as if you were going to hit the ball. Now swing your arms side to side. As you progress, try to reach your arm to the side, then up to the sky. When done properly, one shoulder will be down to the ground vertically with the hand almost touching, the other reaching towards the sky with your chest facing the side. *The rotation comes from the hips and rib cage*
- Leg Swings
Stand on one leg and use your golf club for support if you need to. Start with the swinging leg bent and be loose from the hip. Moving from the hip, make figure eights. Gradually make these swings larger and faster; the upper-body will move. Your leg will move in front and behind you spirals and diagonals, and your foot will point in many directions.
- Arm Swings
Start by slowly swinging your arms at your sides, forward and back. Make this movement larger as you gradually go faster, and are breathing faster. Swing your arms back and forward, reaching as far as you can — even over-head. Do the same thing by crossing your arms, then reaching to the sides. Move from the ground to the ground to reaching overhead and out. Your shoulders should feel easy to move when you are finished.
References : Tips from Golf Instructor Sunny and Golf Tips online