Warm-up exercises to do on the morning of your round
- Feb 25
- 2 min read
The 10 minutes before the start can change your score! A pro teaches dynamic stretching exercises for the morning of your round
You arrive at the golf course, get changed, do a little putting practice, and then head straight to the tee... Do you spend your mornings like that? Especially in the winter or during early morning rounds, your body is still completely asleep. Starting your swing in this state not only leads to mishits, but also increases the risk of injury.
This time, we will introduce some "golf-specific warm-up exercises" that can be done in just a little time before the start, recommended by the Athlete Salon in Nakameguro.
The key is to "move," not "stretch." Static stretching, which involves slowly stretching your muscles without any bounce, is not what you should do before exercising. In fact, research has shown that overstretching your muscles right before exercise can actually reduce muscle output (power). Dynamic stretching, which involves large joint movements, increases muscle temperature, and activates the nervous system, is what you should do before a round.
Three carefully selected exercises you can do in the parking lot or locker room
Scapular rotation (crawl and backstroke): Swing both arms forward (like crawl) and backward (like backstroke). Be mindful of moving from your shoulder blades, not just your shoulder joints. This will help your upper body rotate more smoothly.
Hip joint pendulum exercise: Use the club as a cane to support your body and swing one leg back and forth. Then swing it left and right. This will increase the range of motion of your hip joint and prepare you for smooth weight transfer.
Core Twist (holding the club): Hold the club with both hands and raise it to shoulder height. Keeping your lower body stable, twist your upper body rhythmically from side to side. This will help your body memorize the swing movement and stimulate your abdominal and back muscles.
Just doing these movements 10 to 20 times each will make a huge difference in how sharp your body is. At our salon, we also provide customized self-care instruction tailored to each customer's physical habits. If you're not sure what to do, please feel free to contact us in Nakameguro. Get off to the best possible start with the right preparation.
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