As we get a little older, our bodies need a bit more care before we ask them to play 18 holes. A good warm-up increases blood flow, loosens tight muscles, and gets your body moving the way golf demands—helping you play better and feel better from the first tee to the last.
1. Get the Blood Flowing (3–5 minutes)
Start with a brisk walk to the practice area or around the putting green. This gently warms your muscles and joints while raising your heart rate.
2. Loosen Up (5 minutes)
Try these easy movements:
- Shoulder rolls – forwards and backwards
- Arm circles – start small and gradually make them larger
- Trunk rotations – hold a club across your shoulders and turn from side to side
- Side bends – reach one arm overhead and gently stretch each side
3. Wake Up Your Hips and Legs (3–5 minutes)
- Leg swings – forwards and backwards, then side to side (hold onto your golf bag or cart for balance)
- Gentle squats – sit back and stand up slowly
- Heel raises – lift up onto your toes to activate your calves
4. Prepare Your Golf Swing (5 minutes)
Begin with a few easy half swings, then progress to three-quarter swings before making a few full swings. Gradually build your speed rather than trying to hit your first ball as hard as you can. Finish with a few short chips and putts to sharpen your feel.
Why It Matters
A proper warm-up improves flexibility, balance, and rotation. It helps you produce a freer, more rhythmic golf swing, reduces the risk of strains, and can even help you hit the ball further with less effort.
Golf is a game for life. Spending just 10 minutes preparing your body before each round can lead to more consistent shots, greater comfort, and more enjoyment on the course.
Move well, swing well, and enjoy your golf!
Steve Morgan
NZPGA Golf Professional
