Performing a complete warm-up before a round of golf not only improves performance, but also helps prevent injuries and prepare the mind. In Chaparral Golf Club, we invite you to discover a series of recommended exercises to prepare your body and get the most out of each swing. Do not hesitate to follow this guide to optimize your game while enjoying our facilities.
Exercises to warm up before playing golf
1. Dynamic stretches to activate muscles.
Unlike static stretches, dynamic stretches activate muscles, improve mobility and prepare the body for the twists and explosions of the swing.
- Hip swings with a golf club: Place the club on your shoulders and perform gentle swings from right to left. Repeat 10 times on each side. This exercise activates the hips and improves spinal flexibility.
- Shoulder and arm rotation: With arms extended, perform circles, starting with small movements and gradually increasing the radius. Do 10 repetitions in each direction to increase mobility in the shoulders, key in golf.
Flexibility for full range of motion.
Flexibility in core muscles, such as the hamstrings and lower back, reduces stiffness, allowing you better control in the swing.
- Hamstring stretch with stick: Place the stick on the ground and rest your leg on it while gently leaning forward. Hold the position for 15–20 seconds and switch legs to avoid muscle pulls.
- Lower back stretch: Lying on the floor, bring both knees to the chest and hold the position for 15–20 seconds. This exercise is essential to relieve the lower back, commonly affected in golfers.
3. Core activation and balance
A strong core is the foundation of a powerful and stable swing. The following exercises help improve stability and control on each stroke:
- Side plank: Place the forearm on the ground and raise the body in a straight line, hold for 15–30 seconds on each side. This exercise strengthens the core and improves balance, crucial for an efficient swing.
- One-footed balance with a golf club: Hold the club in front of you, lift one leg and maintain balance for 15 seconds. Switch legs to improve overall stability, easing your posture during the swing.
4. Leg and ankle stability
A solid leg and ankle base reduces the risk of injury and ensures proper postural control.
- Heel raises: Stand and raise your heels to strengthen your calves and stabilize your ankles. Perform 15 repetitions.
- Quadriceps stretch: Hold the right ankle and pull gently towards the buttocks, hold for 20 seconds and switch legs. This stretch is essential for the flexibility of the quadriceps, essential in the balance of the body.
Benefits of a complete warm-up
A good warm-up prepares the body and mind for the game. Some key benefits include:
- Maximize range of motion: Allows for a fluid, full range of motion swing.
- Reduce muscle tension: Avoid pain in sensitive areas such as the lower back and shoulders.
- Better swing control: A prepared body responds better to movements and technical adjustments, optimizing precision and power.
Chaparral Golf Club: The best preparation for your game.
At Chaparral Golf Club, we offer first class facilities to perform these exercises before each game. Our TopTracer system in the practice area allows you to analyse every aspect of your technique, from accuracy to power, leading you to improve every shot. In addition, our Black Iron Golf Academy features professional coaches who can guide you in incorporating these stretches and help you perfect your game.
If you want to maximize your golf performance, come try our facilities and experience how good physical conditioning at Chaparral Golf Club can take your game to another level. Book your tee time now, we are waiting for you on the Costa del Sol!
