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How do I warm up

Golf Pre play warm up

These exercises will help to stretch and warm up your muscles joints before starting to play golf, which aim to reduce risk of injury and improve your technique and ultimately your game. The routine should only take around ten minutes and can be done in the locker room, car park or practice ground before you start your round.

Squat with golf club raise

Starting position – stand with your feet hip width apart and hold a golf club with each hand at either end (use a medium length club) with your arms down by your sides.

To go into the squat position, keep your back straight, tighten your stomach muscles, stick your bottom out and slowly bend your knees. Your knees should stay at an angle over your ankles and not fall in towards each other. As you bend your knees, raise your arms up in front of you keeping them straight. Your knees should not move in front of your ankles as you lower into the squat. Lower down as far as you can but stop when your thighs are parallel with the floor. Arms should be kept straight and you can raise them up as far as is comfortable without arching your lower back. Return slowly to the starting position and repeat 10 – 15 times.

 Hamstring stretch

From a standing position, put your right foot half a step forward, hold you stomach in and bend forward from your hips (keep your back straight and push your bottom back). Bend the left knee slightly and support your hands on the left thigh as you bend forward. You should feel a stretch down the back of your right leg. Hold for 20 seconds then raise your right toes up off the floor so your heel is the only part of your foot on the floor. The stretch should increase and again hold for around 20 seconds. Come back to a standing position and repeat on the left side.

Rotation warm up

Stand with your feet hip width apart and elbows bent with your hands resting at the back of your neck or head. Raise your right knee up to about 90° (thigh will be parallel to the floor). As you raise your knee, twist your upper body so your left elbow comes towards the right knee.   Return to the starting position and repeat on the left side. Do this exercise 6 – 10 times each side.

Golf swing warm up (modify if left handed)

Stand as if you are holding a golf club ready to swing with feet hip width apart, stomach held in and bend from your hips keeping you back straight. Arms should be held straight down in front of your body in a position as you would hold a club. Keep your arms straight, swing your arms up to the right and allow your left foot to rise up so you are pivoting on the toes. Your body weight should be mostly transferred to your right leg. Swing your arms down across your body up to the left side, bending your knees as you go, keeping your arms straight again and stretch up lifting your right foot so you are resting on the toes. As you swing from the right to the left, your body weight should transfer over to your left leg.

Shona McKay

Registered Osteopath

South Inch Osteopaths

1 Marshall Place

Perth, PH2 8AH

t. 01738 440220