Revised August 10, 2026
Matt Brown, a physical therapist at MetroHealth’ Sports Medicine and Rehabilitation Institute, recommends these 4 easy exercises:
1. Hip Opener
- Start standing with your feet under your hips. Lift one leg so your knee is level with your hip.
- Move your raised leg out to the side, like you are opening a door.
- Bring the leg back to center and lower it back down to the ground.
- Repeat 10-12 times on each side. Hold a golf club or golf cart for balance if needed.
2. Hamstring Sweep into Forward Lunge
- Begin in a standing position facing forward. Put one heel in front of you with your toes pointing up. Bend your other leg and push your hips back.
- Lean forward over your straight leg until you feel a gentle stretch in the back of your thigh.
- 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 slightly at the hips. Slowly turn your shoulders and upper body from side to side.
- Make sure to keep your back straight during the exercise. Keep your shoulders and torso moving together.
- Repeat 10 times.
4. Quick Golf Swings
- Stand away from the tee, holding a club in your hands.
- Take 5-10 strong practice swings.
- Maintain good form throughout and imagine hitting the ball and watching it fly where you want it to go.
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, Cleveland Heights, Main Campus and Parma.
metrohealth.org/sports-medicine.
Your Questions Answered
Q. Why should I warm up before playing golf?
A. Warming up gets your muscles and joints ready to move. It can help you swing better and may lower your chance of injury.
Q. How long should my golf warm-up take?
A. A warm-up only needs a few minutes. Try doing all four exercises before your round to help prepare your body for golf.
Q. What should I do if I feel pain during a warm-up exercise?
A. Stop the exercise right away if it causes pain. If the pain continues, contact a sports medicine provider for advice.
