In order to reduce the risk of injury, one should consider a proper warm up as part of the game. If you include the following exercises into your routine prior to a game of golf, you will notice fewer troubles in the area of the spine. Another positive effect: your flight-length and drive may improve, thanks to a strong, exercised musculature. Warm up prior to the exercises: Walking at faster pace to the driving range or to the 1st tee boosts blood circulation of the musculature. We recommend 3 sets of each exercise with 5 repetitions.
Exercise 1: The Pro’s Favorite
Basic position: To start the exercise stand with legs spread wide, golf club held behind shoulders in both hands. Now bend your torso sideways and forward, towards the supporting leg. Alternate.
Exercise 2: The Hoogi Swing
Basic position: Stand with legs spread wide, golf club held behind shoulders in both hands. Circle hip left and right with 5 repetitions each.
Exercise 3: Ladies Best
Basic position: Stand with legs spread wide, golf club held behind shoulders in both hands. Move your right leg into outward rotation and rotate your torso to the left. At this your right leg rotates inwards and your right knee is slightly bent while your foot stays grounded. Alternate.
Exercise 4: Arch’n Curl
Basic position: Stand with legs spread wide, golf club held behind shoulders in both hands, knees are slightly bent. Bend forward without slouching. Torso straight and pelvis tilted forward. A “rolling” motion is set off by tilting the pelvis backward and consequently rolling the now arched torso back up. Bottom should remain tense throughout the exercise.
Exercise 5: Pendular
Basic position: Stand with parallelly spread legs and bend the upper body down, forming a right angle to the legs. Sprawl both arms, one pointing up and one pointing down. Using the verve, arms swing up and down in a pendular motion.
Exercise 6: The Twist
Basic position: Stand with your legs parallelly spread. Now bend the upper body down, forming a right angle to the legs. Golf club is held in both hands in front of the chest. Rotate the torso left so that the shoulder is just below the chin. Alternate. Sight always remains on the imaginary ball on the bottom. This exercise should be carried out in an easeful, slow range of motion.