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Why Golfers Should Warm Up Before They Swing

Written by Ifije Ohiorhenuan, MD, PhD — Board-Certified Spine Surgeon. Last updated 2026-06-20.

The first tee should not be your warm-up

Many golfers arrive at the course, take a few casual swings, and start playing. The body may not be ready. The first full driver swing of the day can be a sudden high-load event for the spine, hips, shoulders, and trunk.

A warm-up does not need to be complicated. But it should prepare the body for rotation, acceleration, and deceleration. For golfers with a history of low back pain, this is especially important.

Dynamic warm-ups make sense for golf

The source synthesis suggests that structured warm-up programs, especially dynamic programs, may reduce low back pain incidents and improve performance measures.^[1, 2] Dynamic warm-ups generally involve controlled movement rather than long static holds.

This matters because golf is not a passive flexibility test. It is an active rotational movement. The body needs to move, stabilize, rotate, and generate force. A warm-up should reflect that.

Static stretching alone may not be ideal

Static stretching can have a place in a general flexibility program, especially away from the first tee. But immediately before golf, static stretching alone may be inferior to dynamic warm-up methods and may even reduce certain performance measures.

This does not mean all stretching is bad. It means the timing and type of stretching matter. Before play, golfers usually need activation and movement preparation. After play or on non-playing days, longer mobility work may be more appropriate.

What should a golf warm-up include?

A practical golf warm-up should target the hips, trunk, shoulders, and lower body. It should gradually increase motion and speed.

A simple 8- to 12-minute structure might include:

General movement: brisk walking, light marching, or gentle jogging in place.
Hip mobility: hip circles, controlled lunges, or lead hip rotation drills.
Trunk rotation: open books, standing rotations, or club-assisted turns.
Activation: glute bridges, mini-squats, or band walks.
Golf-specific progression: half swings, three-quarter swings, then full swings.

The key is progression. Do not go from the car directly to maximum-effort driver swings.

Adherence is the hard part

The source synthesis highlights an important real-world issue: even when warm-ups work, golfers may not do them.^[3, 4, 5] The golf environment matters. Some golfers feel rushed. Some feel self-conscious. Some do not know what to do. Some assume warm-ups are only for professionals.

This is where coaches, golf professionals, and clinics can help. A warm-up should be short, visible, easy to remember, and clearly tied to better play. If the routine is too long or complicated, golfers will skip it.

Warm-ups are not just about injury prevention

Golfers may be more likely to warm up if they understand that preparation can also help performance. A good warm-up can improve mobility, rhythm, balance, and confidence. The goal is not merely to avoid injury. The goal is to start the round with a body that is ready to play.

Bottom line

A golf-specific warm-up is one of the simplest interventions golfers can adopt. It may reduce low back pain incidents, prepare the hips and trunk for rotation, and improve performance readiness.

For golfers with back pain, the message is simple: the first full swing should not be the first meaningful movement your spine makes that day.

References

This guide draws on the following studies and reviews. Much of this literature is observational or abstract-level, so findings are described here as associations rather than proof. The numbered markers in the text show which sources support each point.

Hamada Y, Akasaka K, Okubo Y, et al. Warm-Up Program for Adolescent Golfers Reduces Low Back Pain: A Double-Blind, Randomized Controlled Trial. Transl Sports Med. 2025;2025:6993582.
Hamada Y, Akasaka K, Okubo Y, et al. Effects of a golfers’ low back pain exercise prevention program on physical function and golf performance in adolescent golfers: a double-blind, randomized, sham-controlled trial. BMC Sports Sci Med Rehabil. 2025;17(1):348.
Gladdines S, Eygendaal D, van Boekel L, et al. How to optimise the fidelity of exercises in an unsupervised golf injury prevention programme? A pilot study. BMJ Open Sport Exerc Med. 2024;10(1):e001681.
Gladdines S, de Vos RJ, Eygendaal D, et al. Golfers’ Perspectives on Injury Prevention: A Qualitative Study on Factors Influencing Successful Implementation. Transl Sports Med. 2025;2025:9501921.
Mountjoy M, Schamasch P, Murray A, et al. Inequities in the Training Environment and Health of Female Golfers Participating in the 2022 International Golf Federation World Amateur Team Championships. Clin J Sport Med. 2024;34(2):127-134.