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Warm-Up Exercises for a Healthy Round
Stretching, Plank, Squat 'Essential'

When playing golf, it is easy to suffer from various injuries, both big and small. You may experience stiffness in the neck, as well as pain in the ankles and wrists. Today, we will share some know-how for healthy golf. Investing just 5 minutes before your round can yield results beyond your expectations. If you don’t have time, make sure to do thorough warm-up exercises with your caddie.

At the teeing ground, lightly grip your golf club and rotate your wrists from side to side to loosen them up. You can also hold the club behind your back to stretch your shoulders. Wrist injuries often occur during the swing because vibrations at the moment of impact are transmitted through the grip to the wrists. Don’t forget to do exercises that bend your fingers backward as well.

Golf is a sport that requires rotation. If your neck hurts, rotation becomes difficult. Use both hands to hold the back of your neck and stretch forward as if pulling it gently. Then stretch sideways, at a 45-degree angle, and upwards. Doing neck exercises will also stretch your spine.

To play golf well, you need strong lower back and abdominal muscles. We recommend plank exercises. This involves lying face down and holding your body in a straight line from shoulders to ankles. It is excellent for developing muscles around the spine. Planks can be done anywhere, but be sure to press your elbows and wrists firmly and engage your core.

Lower body strength is also important in golf. Squats are the best exercise to strengthen your lower body. Stand with your feet shoulder-width apart and repeatedly sit down until your thighs are parallel to your knees, then stand back up. Doing about 20 squats before playing is very beneficial. After squats, when you take your address position, you will feel the power in your lower body.

After your round, cool down stretching is necessary. This is an extension of injury prevention. Tour players always carry a foam roller and use it for stretching. Rolling your entire body on a foam roller is also good for blood circulation.

Sportainer and former 14-time winner on the Korea-Japan Tour