Golf Joint Priming Warm-Up Routine
We all know we should warm up before golfing—but what does a proper warm-up actually involve? And what are you really trying to warm up?
Rather than simply warming up the body, it can be more effective to think about priming the joints used in the golf swing. When viewed this way, it becomes easier to focus on the joints that directly influence your swing mechanics.
While this may sound like a lot, starting with the larger joints and then moving to the smaller ones keeps things efficient and manageable. The primary focus should be on the shoulders, spine, and hips, followed by the elbows, wrists, and ankles.
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Scapular CARs (arms by sides)
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Shoulder Internal Rotation Stretch
Shoulder internal rotation stretch with PAILs and RAILs. Hold stretch for upwards of 2min deep breathing (4 seconds in, 8 seconds out). When working towards creating more space or range of motion in the shoulder hold for the full 2 minutes and then slowly create your PAILs contraction ramping u...
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Shoulder External Rotation Stretch with Dowel
Shoulder External Rotation Stretch. To improve your range of motion hold for 2 minutes deep breathing (4 seances in 8 seconds out). After the stretch gradually create a PAILs contraction ramping up slowly (20, 40, 60%) and hold for 10 seconds. Following the PAILs contraction gradually ramp up ...
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Shoulder CARs
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Hip Internal Rotation Stretch with Bench
Hip Internal Rotation Stretch with Bench and PAILs and RAILs. Hold stretch for upwards of 2 minutes deep breathing (4 seconds in, 8 seconds out). When working towards creating more space or range of motion in the hip hold for the full 2 minutes and then slowly create your PAILs contraction rampi...
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Bench 90/90 external hip rotation stretch
If you struggle getting into a proper 90/90 position on the floor this is a great option to get better alignment with the spine and a better neutral pelvis. This stretch is great to help you improve your hip mobility and the capsule tightness. You want to maintain a slight lower back arch and h...
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Standing hip CARs with doorway block
Standing hip CARs with doorway block will help you to improve your hip range of motion and help you decrease your pelvic compensation. Repeat 2-3 repetitions per side very slowly with the intention of moving through the biggest range of motion you can without pain or pinching and without compensa...
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Segmented cat/cow
This is a spinal mobility exercise to help you to improve your lumbar (lower back) and thoracic (upper back) flexion and extension. Proper spinal segmentation is a key to helping you improve your golf posture and set up as well as your rotation in the backswing and downswing.
Work slowly throu...
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Elbow Capsule CARs
Elbow Capsule CARs help maintain fundamental motion of the elbow. You want to focus on maintaining a stable upper arm and create rotation at the elbow. This is a great on range warm up for the elbow. Repeat 5 times on each side.
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Wrist CARs
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Ankle CARs
Ankle CARs will help you to improve your ankle mobility, awareness and strength. Proper ankle mobility is needed to create a stable connection to the ground and to create balance throughout the swing.
