Golf Warm-up Exercise

Important Note:
These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.

1. Forward Shift Neutral Pelvis (Golf Drill)

Start on a good golf posture with a good neutral pelvis: tilt your pelvis back and forth until you find the middle or neutral position (as shown by the image on the left). Then, go directly into a “swing position” without a backswing (shown on the right). Try to make sure that your pelvis stays in a neutral position or posteriorly tilted position.
Perform this exercise 10 times.

2. Backswing Golf Drill (Sweep The Dust)

Place a golf club or any stick across the shoulders. Make some smooth slow backswings, focusing on the shoulders moving down and across as they rotate back””as if you were sweeping the ground with the club across your shoulders. After the backswing movement, return to neutral.
Perform this exercise 10 times.

3. Power Torso Stretch

Stand up with your golf club in your hands, arms relaxed.
Rotate to one side with your feet, hips and shoulders as you were doing a golf swing.
Repeat on the other side.
Perform the movement in a slow, controlled manner.
Repeat this exercise 5 times on each side.

4. Lunge And Dynamic Rotation

Stand with your feet hip-width apart and hands on your stomach.
Take a step forward and lower your body down so both knees are bent to about 90 degrees.
Rotate your upper body to the same side as your front leg.
Come back to the centre and to the starting position.

Repeat this exercise 5 times on each leg (alternating legs).

Images provided by Physiotec