Before you step up to the tee, it’s a good idea to do a short dynamic warm-up routine. A dynamic warm-up has been shown to improve golf performance. It also helps prevent injury.
The experts at The MetroHealth System’s Sports Medicine and Rehabilitation Institute recommend these 4 easy exercises:
1. Hip Opener
- Start standing with your feet under your hips . Lift one leg up into a 90-degree angle at the hip and the knee.
- Move the leg in the air away from the body as if opening a door.
- Bring the leg back to center and lower it back down to the ground.
- Repeat 10-12 times on each side.(Note: may hold club or cart for support on the opposite side)
2. Hamstring Sweep into Forward Lunge
- Begin in a standing position facing forward. Place one heel out in front and kick toes up to the ceiling while bending the other leg to hinge the hips back.
- Fold your upper body over your straight leg, until you feel a stretch in your hamstring.
- Sweep arms forward and step the back leg forward into a lunge. Return to standing.
- Repeat 10-12 times, alternating sides each repetition.
3. Bent Over Trunk Rotation
- Begin in a standing upright position holding a club behind your shoulders
- Bend forward at your hips, then slowly rotate your upper body to one side, and then the other.
- Make sure to keep your back straight during the exercise. Your trunk and shoulders should move as one unit.
- Repeat 10 times.
4. Quick Golf Swings
- Stand away from the tee, holding a club in your hands.
- Take 5-10 powerful swings.
- Maintain good form throughout and picture both striking the ball and the flight pattern of the ball as you swing.
What to Do if You Have Pain
Golf injuries can happen, even with the best warm-up routine. If these exercises cause pain, stop them right away. You may need to be evaluated by a MetroHealth Sports Medicine specialist.
To make an appointment, call 216-957-7678 (SPORT). The Sports Medicine team sees patients at MetroHealth locations in Brecksville, Broadview Heights, Cleveland – Main Campus, Cleveland Heights, and Parma.
metrohealth.org/sports-medicine.
