golf ball

by Nick Carlson

The golf swing requires the body to twist and rely on rotational movement patterns involving the hips, shoulders, core, ankles and knees. Due to this unique muscular movement, there are many positive results from utilizing an effective warm up in both recreational and elite golfers. Although modern research has shown that an active dynamic warm up creates more of a lasting positive effect in increasing blood flow to the muscles, tissues and joints than static stretching, it is essential to utilize some type of a warmup technique prior to starting your round.

For golfers specifically, it is important to perform rotational movement exercises to help build the foundation of a powerful and controlled golf swing. The purpose of an active dynamic warm up session aims to loosen up stiff joints, gaining stability and preparing the nervous system for powerful and quicker movements. Many golfers partake in a range session prior to their round, which works similarly to an active dynamic warm up. An effective warm up range session includes weighted golf club arm circles (10X), weighted golf club swings (10X) , and full-swing shots going up in yardage starting with your sand wedge and working up to your driver.

      • Sand Wedge (3X)
      • 8 iron (3X)
      • 5 iron (3X)
      • Hybrid (3X)
      • Driver (3X)

Utilizing a resistance band for an active dynamic warm up has also been shown to build strength and stability throughout the shoulders, trunk, and torso by preparing the body with power and eccentric control for the golf motion. Specific resistance band training exercises may include but are not limited to open book, standing lunge with rotational trunk movement (R) cross body shoulder adduction and internal rotation with body rotation, (L) shoulder external rotation and abduction with body rotation, and (R) to (L) overhead wood chop.

If an active dynamic warm up isn’t for you, static stretching can also assist in preparing the body for the golf swing motion. Improving hip flexor length, and active range of motion of the hips, shoulders, knees, and torso can help reduce the risk of injury, and promote smooth and efficient movement for the golf swing. Golf specific static stretches include but are not limited to a kneeling iliopsoas stretch (15 second holds, 5 reps), standing hip circle stretch (15X each leg), standing and kneeling thoracic mobility stretch (20X), hamstring stretch (15 second holds, 5 reps each leg), shoulder cross over stretch (5 second holds, 10 reps each arm, and a forearm Stretch (15 second holds, 5 reps each leg).

In conclusion, an effective warm up technique is essential in increasing basal metabolic rate and heart rate, along with the elasticity and flexibility of your muscles and joints. By utilizing an effective warm up technique, this should lead to a reduced risk for injury, enhanced biomechanical efficiency, and improved performance with increased motivation involved in your sport.

Capital Area PT offers the following golf related services:

References

  1. Henry E, Berglund K, Millar L, Locke F. IMMEDIATE EFFECTS OF A DYNAMIC ROTATION-SPECIFIC WARM-UP ON X-FACTOR AND X-FACTOR STRETCH IN THE AMATEUR GOLFER. Int J Sports Phys Ther. 2015;10(7):998-1006.
  2. Bunker, Derek J; Rhea, Matthew R; Simons, Ted; Marin, Pedro J. The Use of Whole-Body Vibration as a Golf Warm-Up. Journal of Strength and Conditioning Research 25(2):p 293-297, February 2011. | DOI: 10.1519/JSC.0b013e3181bff5a1
  3. Quinn SL, Olivier B, Wood WA. The short-term effects of trigger point therapy, stretching and medicine ball exercises on accuracy and back swing hip turn in elite, male golfers – A randomised controlled trial. Phys Ther Sport. 2016;22:16-22. doi:10.1016/j.ptsp.2016.04.002
  4. Gergley, Jeffrey C. Latent Effect of Passive Static Stretching on Driver Clubhead Speed, Distance, Accuracy, and Consistent Ball Contact in Young Male Competitive Golfers. Journal of Strength and Conditioning Research 24(12):p 3326-3333, December 2010. | DOI: 10.1519/JSC.0b013e3181e725e4
  5. Tilley NR, Macfarlane A. Effects of different warm-up programs on golf performance in elite male golfers. Int J Sports Phys Ther. 2012;7(4):388-395.
  6. Fradkin AJ, Sherman CA, Finch CF. Improving golf performance with a warmup conditioning programme. Br J Sports Med. 2004;38(6):762-765. doi:10.1136/bjsm.2003.009399