Golf Warm-Up and Stretches: A 5-Minute Routine for the First Tee
By Erdi Doğan, owner and editor ·
The best golf warm-up is a five-minute dynamic routine: moving stretches for the shoulders, trunk and hips, followed by a few swings that build from half to full speed. Save long static stretches, held 20 to 30 seconds, for after the round or for days you do not play. A small study in the British Journal of Sports Medicine found golfers who warmed up regularly swung faster over several weeks than a group that did not. Below is a routine you can do on the first tee with only a club, a set of post-round stretches, and when to stop. It belongs to our golf fitness guide; this is general guidance, not medical advice.
Why warm up at all
Most golfers walk from the car to the first tee and hit a driver, the fastest swing they will make all day, with cold muscles. A warm-up raises muscle temperature and takes the joints the swing depends on, hips, upper back and shoulders, through their full range before you ask them for speed.
The evidence is encouraging but small. In a 2004 study by Fradkin, Sherman and Finch, ten male golfers who did a golf-specific warm-up before play and five times a week increased their club head speed markedly over the study period, while a matched group of ten who did not warm up stayed about the same. It was a small, lab-measured study, so treat the size of the gain with caution; the direction of the result is what matters for an everyday golfer.
The five-minute first-tee routine
Do each movement for about 30 seconds, smoothly and without bouncing. Use a club for balance where it helps.
- Arm circles: small circles growing larger, forward then backward.
- Club-across-the-shoulders turns: hold a club behind your neck with both hands, take your golf posture, and turn back and through as if swinging, letting your hips turn too.
- Overhead side bends: hold the club overhead with straight arms and lean slowly to each side.
- Leg swings: holding the club like a cane, swing one leg forward and back ten times, then side to side, then switch legs.
- Hip circles: hands on hips, draw large circles in both directions.
- Walking lunges with a twist: five lunges each side, turning your chest toward the front leg.
- Build-up swings: five half swings with a wedge, five three-quarter swings with a mid iron, then three or four full swings with a longer club.
If you have time at the range, hit balls in the same order: short clubs first, driver last, and finish with a few putts to judge the speed of the greens.
Stretches for after the round
Static stretches, where you hold a position, are best when your muscles are already warm. Hold each one 20 to 30 seconds without pain, two or three times.
| Stretch | How | Area |
|---|---|---|
| Cross-body shoulder stretch | Pull one straight arm across your chest with the other hand | Back of the shoulder |
| Doorway chest stretch | Forearm on a door frame, step through until you feel the front of the shoulder | Chest and front shoulder |
| Seated trunk twist | Sit tall, cross one leg over the other and turn toward the bent knee | Upper and mid back |
| Figure-four hip stretch | Lying on your back, ankle on the opposite knee, pull the lower leg toward you | Hip and buttock |
| Kneeling hip flexor stretch | One knee down, shift your hips forward until the front of the hip stretches | Front of the hip |
| Standing hamstring stretch | Heel on a low step, hinge forward from the hips with a straight back | Back of the thigh |
| Wrist flexor and extensor stretch | Straight arm, gently pull the hand back, then down | Forearms |
A note on stretching cold
Long static holds right before you swing hard are not the best preparation, which is why the routine above uses movement instead. Several studies in other sports have found that long static stretching just before an explosive effort can slightly reduce power. Short holds within a dynamic warm-up are fine.
When not to push through
Stretching should feel like mild tension, never sharp pain. Stop and see a doctor or physical therapist if you feel pain that does not ease, numbness or tingling, or pain in the elbow, wrist or lower back that keeps coming back after rounds. Recurring golf injuries usually need assessment, not more stretching.
Frequently asked questions
How long should a golf warm-up take?
Five minutes of movement and a few build-up swings is enough to make a difference. Ten to fifteen minutes, including some range balls and putts, is better if you have the time.
Should I stretch before golf?
Yes, with moving (dynamic) stretches. Keep long static holds for after the round.
What is the best stretch for golf?
The club-across-the-shoulders turn, because it rehearses the rotation of the swing for the hips, trunk and shoulders at once.
For strength work you can do at home, see the home golf workout, or go back to the golf fitness guide.
Sources
- Improving golf performance with a warm up conditioning programme, Fradkin, Sherman and Finch, British Journal of Sports Medicine (2004)