MOVEMENT PREP
Exercise physiologists now say that you should perform some active stretches to prepare for an
athletic activity, not static stretches. Traditional static stretching, where you hold each position at
the end range of motion for 20 to 30 seconds, is not the appropriate activity to prepare your body
for the dynamic and explosive movements you need to effectively strike a golf ball.
The following “movement prep” exercises were designed specifically to warm-up and prepare your
muscles and joints for golf. In addition to flexibility, these exercises will work on stability, balance
and specific movement patterns that are required of your body to play your best golf, avoid injury
and extend your golfing career.
All these exercises should be performed 5 to 10 times slowly, smoothly, and through the full range
of motion. When you get to the end range of your movement, slowly stop (for one or two seconds)
and then continue the movement in the opposite direction (to balance both sides of your body
equally).
As you become more comfortable with the exercises and can maintain perfect form, increase the
speed at which you perform these movements. Never force a position or motion that would cause
pain or injury. You should be able to perform this entire exercise program in less than 10 minutes.
Neck Rotations
Rotate your head from side to side, stretching the neck. Try to rotate the chin to the shoulder,
keeping shoulders and torso stable and the head and eyes level. Golf benefit: This stretch will help
you make a full shoulder turn while keeping the head still.
Finger Stretch
Curl the finger-tips to the
base of the fingers, not into
the palm. Then straighten
and spread the fingers out.
Golf Benefit: This exercise
prepares you to make the
proper finger grip for golf
and is good for developing
finger and hand strength.
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MOVEMENT PREP
Wrist Stretches
Start in a “prayer”
position. Press the
palms together while
you move the hands
up and down. After
10-12 reps, tuck the
right elbow into the
right hip and push
the right wrist gently back with left hand. Repeat in opposite direction. Finish the wrist stretch
by making a fist and curling the knuckles down toward the forearm with the assistance of the
other hand. Repeat on opposite side. Golf benefit: These exercises are important for setting
and releasing the wrists. Proper wrist action produces both power and accurate shots. They also
prevent elbow tendonitis.
Stick-Em-Up
Begin this exercise with the arms crossed in front of you. Both
arms should be rotated inward so that your palms are facing each
other and the thumbs are pointing down. From there, swing your
hands up into a “stick-em-up” position. The arms should be bent
at a 90 degree angle and at shoulder height. Then push your
hands back while you press the elbows forward. Golf benefit: This
exercise keeps the rotator
cuff muscles of the shoulder
flexible, allowing you to
swing the club on-plane on
both sides of the ball. It will
prevent the flying elbow on
the backswing and improve
your release, which will
eliminate the slice.
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MOVEMENT PREP
1a
Scapula/Shoulder Circles
Stand tall with the back flat. Then rotate the
shoulders in a backward circular direction.
Start the movement by lifting the shoulders
up before rotating them back. Pinch the
shoulder blades together. Begin with small
circles and progress to larger circles.
Scapula circles can be done with four
different arm and hand starting positions
as pictured. Golf benefit: These exercises
will help you get and maintain the correct
posture with a flat back.
1b
2a
3
2b
4
NOTES:
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MOVEMENT PREP
Alternating Toe Touch
Reach one hand to the opposite foot while extending the other arm behind the back, emphasizing
torso rotation. Repeat in the opposite direction. Golf benefit: This exercise stretches the back,
shoulders and hamstrings and trains a strong and stable torso rotation.
Hamstring/Back Stretch
Slightly unlock the knees then forward bend at the hip joints, not the waist. Keep your back
straight! You should feel the stretch in the back of legs. Then slowly reach the hands down and
grab back of the ankles. Return to an upright position by keeping chest up/out and moving through
the hip joints again. Finish by reaching the arms overhead and back-bending. Golf benefit: Great
for getting into and staying in your posture. Also prepares the body for a downswing hip thrust,
spine “extension” and a “reverse C” finish.
NOTES:
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MOVEMENT PREP
The “Heisman”
Place your feet shoulder width apart
and pointing straight ahead. Put your
arms out to your side away from the
body. Lift and swing one leg across
the body and simultaneously rotate
the arms and torso in the opposite
direction. Repeat the movement on
opposite side. Golf benefit: This is
the key move to create clubhead lag
and the proper kinematic sequence of
the downswing resulting in a powerful
swing.
Backward Lunge with a Twist
Start with the feet together. Step back into a lunge position. The back foot should be on the toes
(heel off the ground) and the front leg bent so the knee is above the ankle. Then reach back with
the opposite hand and grab the back leg while the other arm stretches high overhead. Return
to the starting position and repeat with the opposite leg. Do 5 or 10 repetitions with each leg.
Golf benefit: A wonderful total body exercise. This exercise emphasizes a rotating torso while
maintaining a strong and stable lower body.
NOTES:
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MOVEMENT PREP
Torso Rotators
Position the feet shoulder width apart. Tilt forward into a golf posture by bending from the hips
while keeping the back flat. Fold your arms across your chest. Rotate the torso right and left while
keeping the lower body still. Golf benefit: This teaches disassociation of the upper and lower
body, which is a vital movement for promoting backswing coil. Torso rotators will also help groove
a good shoulder plane throughout the swing and teach the correct motion for putting and chipping.
Hip Twisters
Assume the same set-up position and posture as you did with the Torso Rotators above. Again,
fold your arms across your chest. Now rotate or twist the hips (right and left) while keeping the
upper body motionless. Golf benefit: This movement pattern promotes proper sequencing of
the downswing, creating the downswing “X-factor”. Teaches the hips to rotate instead of sway
(backswing) or slide (downswing).
NOTES:
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Sidebend Stretch
MOVEMENT PREP
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Set your feet shoulder width apart and pointing straight ahead. Put one hand on your hip and
reach high overhead with the other arm as you bend the torso to the side. Repeat on the opposite
side. Golf benefit: Excellent stretch for the shoulders and back. Promotes proper spine angle tilt
movement of the downswing where the hips “bump” forward while the upper body stays back—a
core move for driving power and accuracy.
Single Leg Balance with Torso Rotation
Stand on one leg. Tilt forward into a golf posture
by bending from the hips and keeping the back
flat. Fold your arms across your chest. Focus
your eyes on a spot on the ground as you rotate
the torso right and left. You’ll need to keep your
head still and stabilize the knee and ankle to
maintain balance. Repeat on the opposite leg.
Golf benefit: One of the best warm-up exercises
because it promotes balance, a still head and a
powerful pivot. It can also eliminate a backswing
hip or knee sway or downswing slide.
Squat
A deep squat is a great way to warm up
the entire lower body. Make sure your feet
stay flat on the ground (don’t let the heels
raise up) as you squat. Maintain a flat back
throughout the entire range of motion.
Move slowly and go down only as far as
is comfortable--listen to your body. Not
recommended for students that have had
knee or hip replacements. Golf benefit:
Essential for maintaining posture during the
entire swing.
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