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Prepare for this Golf Season!

Overseeding is finally over, and the courses are in top shape for the golf season. You’ve escaped the frigid winter and are ready for the AZ winter. It’s always exciting to be a golfer. You get fresh air and can play a sport that you love. It was also a difficult year in 2020, so it is time to relax. Today, I am sharing some tips and stretches that you can use to make this season of golfing one of your best. There are many ways to get into the swing, just like in any sport. Are you ready to hear it all?

A warm-up is essential for sprinters. Right? You’re right. The same goes for warming up for a golf round. To refresh your memory, here are some exercises you can do before and after you tee off. These may help improve your game.

Pre-Round Stretches

  • LSB Flexion- Reach down to your toes and feel the stretch. Your back should be straight.
  • Arm stretches: Keep your arms straight, and extend your arms across your chest until you feel the stretch running down the back of the arm.
  • World’s Greatest Stretch- go into a lunge position (left leg forward) and right arm on the ground, bring your left elbow to your left knee, then rotate to the left and reach up to the sky with the left arm. (then switch sides).
  • Hip Hinge- To get the lower body moving, bend your hips and move your hips back and forth.
  • Stretch your wrists – Before starting your golf round, make sure to warm up your wrists your wrists.
  • Quarter Lunge with Rotations- quarter lunge position and have a golf iron across your shoulders. Rotate to the left and right, then switch the leg that is in front and repeat.
  • Go through you swing- start with 25% of your swing and warm up to 80% of the swing.

Post-Game Stretches

  • Continue the above steps, but add these:
    Butterfly stretch: Lie down and place your heels together. This will create a diamond shape. Slowly lean forward, keeping your back straight.
  • Child’s pose: To stretch your back, bend your knees, and then sit on your heels on your feet. Tuck your legs under your thighs to create a child’s pose. Your back should be straight. Now, extend your arms straight and place your forehead on to the ground. Feel the stretch in you back.

Strength Training

Strength training can significantly improve your performance. A more powerful body means more control and less injury. You can add bodyweight exercises to your morning routines, such as pushups and lunges. For core strength, try yoga and Pilates. Cycling can help you build lower body strength.

Okay, now we need to warm up. Golf can cause damage to your back, hips, and shoulders. Sometimes, you feel the pain right before you’re swing… and that’s what made the ball go right off the tee, right? That’s what I have been told. So how can you avoid pain with your golf swing? Here are some ideas:

  1. Pay attention to your swing. You’re an excellent golfer. But even the best can improve. Your posture should be so that you can swing powerfully with little to no impact on your body. You can consult a physical therapist if unsure what this means. They will be able to give you advice and tips on how to improve your form. Consulting a skilled professional will not only relieve your pain but also give you tools to prevent future pain and improve your game.

  2. Stay hydrated. Drinking too little water can slow you down. Keep hydrated while on the course. Apart from the heat, your body’s fluid stores are low, which can lead to achy muscles or injury. Hydration fuels your muscles, joints and allows you to swing and put smoothly, without pain, and hopefully with great results!

  3. Take a look at how you carry your bag. Be careful where you place your bag’s weight. You can either distribute it evenly or get wheels to pull it. A day spent with grandchildren could be great!

  4. Slow down; the holes won’t go anywhere. You know it’s essential to take your time before you swing. It’s equally important to take your time setting up the next swing. You don’t have to hurry – take your time and be thoughtful about how you set up, walk, bend down, swing, and set up. You should ensure that your movements are precise and maintain proper form. If you are unsure what this means, I recommend you consult a physical therapist.

Golf is, at its core, a game of grace, composure, and patience. Unfortunately, golf injuries are as common as those in running or cycling. They can be more frequent than you realize and may leave you unable to play for as long as you thought. Golf is an excellent game because a suitable form can prevent injury and improve your game. It would help if you considered contacting a physical therapist to improve your form this season. They can offer tips, help with pain relief, make corrections, and educate you about tools you can use on the course.

You can make 2022-2023 the year you improve your golf game. From putting to swinging, you should make the most out of every move as you navigate the green. These tips should encourage you to put in effort every time you play. They will also motivate you to prepare appropriately, ensure your technique and posture, and make all necessary preparations to avoid injury. Contact us for more information. Have a great golf season!


Dr. Tyler is a physical therapist and founder Scottsdale Physical Therapy & Performance in North Scottsdale, Arizona. He see golfers, athletes and active adults. His focus is offering one-on-one sessions for 1 hour focused on developing individualized programs to get you back to your goals.

If you have any questions about online programing or want to stop in for a visit, please reach out by hitting “request appointment” in the top of the page.

– Dr. Tyler PT, DPT, FAAOMPT, TPI-2

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