Logo Golf Dynamic Warm-up
Created by Michael Huffington, PT, DPT, OCS, CSCS  Jan 4th, 2020
Total 18
WALL HIP ROTATION

Stand in golf posture close to wall with lead hand flat on wall and feet together.

Take a small step away from the wall with your lead leg.

Rotate your hips open without allowing your hand to come off the wall. Keep your hand pressed into the wall with about 20% effort.

Don't allow your upper body to fall back towards the wall.
Repeat 10 Times
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WALL STORK TURN

Stand in golf posture facing wall with one foot tucked behind opposite knee.

Lightly press both hands into wall with 20% effort

Rotate hips back and forth without allowing shoulders and torso to move.

Your foot should stay flat on the ground.
Repeat 10 Times
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TOE TOUCH STRETCH

Using golf club or other support, keep spine and knees straight while reaching toward the foot on the support side.

Return to upright, extending the arm and rotating slightly backwards.

Repeat on opposite side.
Repeat 10 Times
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PRESS TO OVERHEAD: A

Start by holding golf club at chest height.

Push the wand outwards in front of your body so that your elbows become fully straightened.

Continue through to exercise 5.
Repeat 10 Times
Watch Video
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PRESS TO OVERHEAD: B

Raise the club or stick overhead Your neck and upper shoulder muscles should be relaxed.

Then lower the club to chest height and pull back to chest, squeezing the shoulder blades together to start position of exercise 4.
Repeat 10 Times
Watch Video
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OVERHEAD PRESS

Start by holding golf club at chest height.

Press club upwards towards the ceiling until your elbows become fully straightened. Return to start position.

Advanced: alternate lowering club to front and back of shoulders on each rep.
Repeat 10 Times
Watch Video
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TRUNK ROTATIONS

Stand with cane, golf club or wand behind your neck and over your shoulders as shown. Next, with feet planted on the floor, rotate and twist your body side-to-side.
Repeat 10 Times
Watch Video
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CROSS OVER STRETCH

Cross your left leg over your right leg.

Drop your hands down towards your back foot as you press the golf club away from your shoulders.

Keep feet evenly planted and hip forward.
Repeat 5 Times
Hold 3 Seconds
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LOW BACK ROTATION

Standing in a slight lunge position, holding a golf club with each end in one hand, rotate torso to one direction while maintain your hips facing forwards.
Repeat 5 Times
Hold 3 Seconds
GOLF STANCE SIDE BEND

In proper golf stance, hold a golf club across your chest as shown. Next, side bend your body and then return to the original position. Then perform on the other side.
Repeat 5 Times
Hold 3 Seconds
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GOLF STANCE MIDBACK ROTATION

Place club across chest with arms crossed. Assume the golf posture and rotate right/left.

First set: slow Second set: fast
Repeat 10 Times
Complete 2 Sets
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GOLF STANCE HIP ROTATION

In proper golf stance, hold a golf club across your chest as shown. Next, rotate your trunk and hips as in performing a golf swing.

First set: slow Second set: fast
Repeat 10 Times
Complete 2 Sets
Watch Video
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POWER DRIVERS

Stagger your feet. Grasp golf club with the front hand on top. Put the back hand toward bottom of club.

Shift your weight to the back leg, while reaching top arm back and across toward back leg as shown in photo on left.

Then shift weight to front leg as you drive the top arm up and across, out to your side as shown in photo on right.

Start slow and increase speed with each rep.
Repeat 10 Times
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HAMSTRING STRETCH

Place foot up on bench or golf cart.

Place a golf club behind your back so it touches your hips/shoulder/head. Keep the club in contact with your back as you lean forward until you feel a stretch in your hamstring.

Tip: Repeat this stretch with a longer hold time after playing to improve flexibility: 2 times x 45 seconds each leg.
Repeat 2 Times
Hold 15 Seconds
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GROIN STRETCH

Standing with one foot propped up on bench or golf cart, bend forwards on the inside of your thigh to stretch the hip and reach down towards the floor.

Tip: Repeat this stretch with a longer hold time after playing to improve flexibility: 2 times x 45 seconds each leg.
Repeat 2 Times
Hold 15 Seconds
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QUAD STRETCH

While in a standing position, bend your knee back behind and hold your ankle/foot.

Next, gently pull your knee into a more bent position until a stretch is felt on the front of the thigh.

Tip: Repeat this stretch with a longer hold time after playing to improve flexibility: 2 times x 45 seconds each leg.
Repeat 2 Times
Hold 15 Seconds
Watch Video
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WRIST FLEXOR/CHEST STRETCH

Gently pull wrist into extension with elbow extended, while keeping shoulder down.

Tip: Repeat this stretch with a longer hold time after playing to improve flexibility: 2 times x 45 seconds each arm.
Repeat 2 Times
Hold 15 Seconds
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WRIST FLEXOR STRETCH

With elbow straight and palm up, pull wrist back using the opposite hand

Tip: Repeat this stretch with a longer hold time after playing to improve flexibility: 2 times x 45 seconds each arm.
Repeat 2 Times
Hold 15 Seconds
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