Every April, we watch the world's best golfers stride onto Augusta National looking loose, limber, and ready to compete. What you don't see? The 45-minute warm-up routine they completed before stepping onto the first tee.
Meanwhile, most weekend golfers pull into the car park, lace up their shoes, take three half-hearted practice swings, and wonder why their back seizes up on the fourth hole.
At our Golf Injury Clinic, we see a predictable spike in injuries every spring
and most of them are entirely preventable. Here are five warm-up stretches that the pros never skip, but amateur golfers almost always do.
The Standing Trunk Rotation
Hold a club across your shoulders behind your neck. Stand with feet shoulder-width apart. Slowly rotate your torso left and right, keeping your hips relatively stable. Perform 15 rotations each side. Why it matters: Your thoracic spine (mid-back) needs to rotate roughly 45–60 degrees during a full swing. If it's cold and stiff, your lower back compensates — and that's where injuries begin.
Hip Flexor Lunges
Step into a deep lunge, keeping your back knee just off the ground. Push your hips forward gently and hold for 20 seconds each side. Repeat twice. Why it matters: Tight hip flexors are epidemic among desk workers. They restrict your hip turn, forcing compensatory movement through your lumbar spine and knees. The pros spend significant time on hip mobility before every round.
The 90/90 Shoulder Stretch
Place your arm against a door frame at 90 degrees (upper arm parallel to the floor, forearm pointing up). Step through gently until you feel a stretch across your chest and front of your shoulder. Hold 20 seconds each side. Why it matters: Your lead shoulder goes through an enormous range of motion during the backswing and follow-through. A tight chest and anterior shoulder can increase your risk of rotator cuff strain and impingement.
Cat-Cow Spinal Mobilisation
On all fours, alternate between arching your back (cow) and rounding it (cat). Move slowly through 10 repetitions, breathing deeply. Why it matters: This wakes up every segment of your spine and gently activates your core stabilisers. It's the single best exercise for preparing your back for the rotational demands of golf.
Wrist Circles and Forearm Stretches
Extend one arm, palm up. Use your other hand to gently pull your fingers back toward you. Hold 15 seconds. Then flip — palm down, pull fingers toward you. Repeat both sides. Finish with 20 slow wrist circles in each direction. Why it matters: Golfer's elbow (medial epicondylitis) and wrist injuries are among the most common conditions we treat. Your forearms and wrists absorb enormous force at impact, especially from the rough or a bunker.
The Masters Lesson
Watch any Masters broadcast closely and you'll spot players warming up on the range with purpose and patience. Scottie Scheffler doesn't rush. Neither should you. A proper warm-up takes just 10 minutes and can be the difference between enjoying 18 holes and spending the next six weeks in our treatment room.
Ready to look after your body this season? Book a Golf Fitness Assessment at our clinic and we'll build you a personalised warm-up routine based on your body, your swing, and your injury history.