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Warm-Up Exercises for Golfers

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As any avid golfer knows, a day on the course is about not just the game, but a complete experience. But by optimizing one’s swing — a golfer's most prized skill — every golf outing becomes more rewarding and more fun, with both lower scores and less risk of injury.

There are certain exercises that golfers should concentrate on for all of these reasons, and JAG PT’s sports medicine therapists can provide you with tailored, expert guidance on your golf game, including injury prevention. Book your appointment today at one of our convenient locations throughout NJ, PA, and NY, or read further to learn more about exercise techniques for your golf game.

Why Is a Proper Warm-Up Essential for Golfers?

Every golfer has a unique swing, and proper preparation is essential to make the most of it. A good warm-up before teeing off can bring about benefits such as:

  • Increased flexibility, aiding in a smoother, more adaptable swing
  • Enhanced range of motion, allowing golfers to utilize their full swing potential
  • Reduced risk of injury by preparing muscles and joints for the physical activity ahead
  • Helps focus the mind, resulting in better concentration and precision

What Are the Best Dynamic Stretching Exercises for Golfers?

If golf is the art, consider dynamic stretching the pre-sketch — the foundational work that influences everything to come.

Try these golf warm-up exercises to jumpstart your flexibility, balance, and range of motion:

Leg Swings

Leg swings are perfect for loosening the lower body, enhancing flexibility, and improving movement.

How to do it:

  • Stand upright next to a solid support — a post or golf card would work well.
  • Swing one leg forward and backward, then side to side.
  • Keep the leg straight but not locked, letting it swing freely.
  • Aim for 10-15 swings on each leg.

Arm Circles

Performing this exercise engages the shoulders and improves upper body mobility, crucial for that optimal swing.

How to do it:

  • Stand with feet shoulder-width apart and extend your arms out to the sides at shoulder height.
  • Make small, controlled circles with your arms, first in a forward direction, then backward.
  • Gradually increase the diameter of the circles to stretch and warm up the shoulder muscles.
  • Do this for about 30 seconds in each direction.

Torso Rotations

This technique boosts core flexibility, enhancing the range of motion and power in your swing.

How to do it:

  • Stand with feet hip-width apart and hold a golf club horizontally in front of you with both hands, arms fully extended.
  • Keep your hips steady and turn your upper body to the right, hold for a second, and then turn to the left.
  • The movement should come from your waist, and you should feel a stretch in your midsection and lower back.
  • Perform 10-15 rotations to each side, moving in a slow, controlled manner.

What Strength and Stability Exercises Can Improve Golf Performance?

Beyond the flexibility and mobility that come from golf warm-up exercises, strength and stability are the bedrock of performance. Exercises that target key muscle groups enhance overall body stability, enabling golfers to generate power and maintain control.

Here are three to get you started:


Squatting is one of the simplest exercises you can do, but it’s also very effective for a better golf game. You can strengthen the lower body and core this way, which is essential for precise, powerful swings.

How to do it:

  • Place your feet about shoulder-width apart.
  • Keep your chest lifted and back straight.
  • Bend your knees and lower your hips, like you're sitting down.
  • Go down as far as comfortable, aiming for thighs to be parallel with the floor.
  • Press into your heels to stand back up.
  • Do this 10-15 times for 3 sets.


Practicing planks boosts core stability, grounding every swing with strength and balance.

How to do it:

  • Start in a push-up stance, arms fully extended.
  • Your body should form a straight line from head to heels.
  • Tighten your core, glutes, and thighs for stability, keeping your hips level.
  • Hold for 20-60 seconds, maintaining form.

Resistance Band Rotations

Performing resistance band rotations targets the muscles of the torso, refining the rotational movement inherent in every swing.

How to do it:

  • Hold a resistance band with both hands, extending your arms straight out in front.
  • Stand with your feet shoulder-width apart and knees slightly bent for stability.
  • Rotate your upper body to one side, pulling the band with you and engaging your core.
  • Return to the center and rotate to the opposite side.
  • Complete 10-15 repetitions on each side.

Visit JAG Physical Therapy for More Support

Schedule a personalized consultation with JAG Physical Therapy today — we’re as passionate about sports medicine as you are about golfing, and we want to help you elevate your game and maintain peak form. Find your nearest location here or learn more about our sports medicine and return-to-sport rehabilitation specializations.

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