February 15, 2023 Dr. Danny Govenar


Let’s be honest. Most of us suck at golf. I suck at golf. You suck at golf. We all suck at golf. Unless you’re on TV getting paid to golf you probably suck. But that doesn’t mean we have to have back pain while we suck. That’s why I’m a big fan of warming up before you even get to the course.  

Unfortunately, most of us are so pressed for time, we fly out of the office where we’ve been sitting in one position all day, we grab a beer and a hot dog, rush to that first tee, swing as hard as we can and then wonder why we can’t move the next morning due to a herniated disc!  

In, this blog I want to explain to you  

  • Why you should warm-up. 
  • Educate you on the areas of the body and movements to focus on in your warm-up. 
  • Teach you my favorite warm-up before I personally go suck at golf 

So why should you warm up before playing golf? For starters, it helps to prevent injuries. Golf is a physically demanding sport that requires you to use muscles that you may not use on a daily basis. By warming up, you’re preparing those muscles for the game and reducing the risk of injury. 

A good warm-up routine can also help to improve your performance on the course. It can increase your range of motion, improve your flexibility, and even enhance your focus and mental clarity. By taking the time to warm up properly, you’ll be setting yourself up for success! 

Now that we’ve covered the importance of warming up, let’s discuss the areas of the body and movements you should focus on. 

First and foremost, you want to move your spine and activate your core. Your sine must be mobile and stable at the same time in the golf swing, which is one of the reasons we see so many back injuries with golf. Your core is what provides stability and power during your swing. Some simple core exercises, such as planks or side planks, can go a long way in preventing injury and improving your performance. Foam rolling your mid back and open books are two of my favorite mobility exercises for thoracic spine (AKA mid back) which is where a lot of the rotation in the golf swing occurs.  

Next, focus on your hips. Golf requires a lot of hip movement, so it’s important to ensure that they are properly warmed up. A great way to do this is to perform some hip circles or lunges. 

You will also want to focus on your shoulders and arms, as they are heavily used during the golf swing. Shoulder rolls, arm circles, and triceps stretches are all great options. 

Even though these exercises are all great options, I have a 5-minute DYNAMIC WARM-UP that will take you from sitting to smashing the ball quickly and pain free!  

Now, let me share with you my favorite warm-up routine before I go out and suck at golf. 

I start with some light cardio to get my blood flowing, such as a brisk walk or jog. Next, I perform a 5-minute DYNAMIC WARM-UP, focusing on my spine, hips, shoulders, and core. This warm-up is specifically focused on taking your body from little to no movement all the way to swinging way harder than you should ever swing on that first tee! I know you will like it. You can see this warm up here

By taking the time to warm up before playing golf, you’ll be doing your body a favor. You’ll prevent injuries, improve your performance, and maybe even impress your friends with your newfound flexibility and mobility. So next time you head to the course, take a few extra minutes to warm up properly. Trust me, your body will thank you. 


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