GOLFTEC Pre‑Game Golf Stretch Routine

⏱️ A simple two-minute warm-up using just your golf club or cart can boost mobility and prep you for better golf performance.

🦵 Hip rotation exercises before playing golf help increase flexibility and are crucial for an effective swing.

🌀 Thoracic spine and neck mobility drills with a golf club can make your swing smoother and reduce stiffness.

🙆‍♂️ Dynamic, standing warm-ups eliminate the need for getting on the ground, making pre-round routines quick and accessible.

00:00:00 - All right, I'm here with Lexi. And Lexi we get a really common question that's been asked a lot over the last few weeks. It's just like, how do you warm up? How do you get ready to play before a round of golf? So, um, I've got a couple ways that you can do that, but I want to ask you the question first. What do you do currently? Yeah, this video is going to be super helpful for me because I like to do a little bit of this. Okay. A little bit of this, and then I get right into it.

00:00:23 - Okay. And that's fair. So, I think uh we'll we'll show you a really easy way to do this. This is like a twominute exercise that you can go through. It doesn't require you to lay down on the ground. Doesn't require you to get any fancy equipment or anything. You can literally use the golf clubs that you have and even the the golf cart that you're riding in as a way to just get ready to go and increase your mobility and potentially help you with uh shooting some lower scores on the golf

00:00:45 - course. So, let's dive right into it. Perfect.

00:00:51 - All right. So, the first exercise we're going to start with, this is going to create and help you with some mobility in your hips. As we all know, your hips are super important when you're making a golf swing. So, this is just going to help with some of the internal and external rotation in your hips. So, all you need is a golf club for this. You can do this standing up before you even hit a golf shot. So, you've got a club you're you're ready to rock. So, this is how this is going to go. You're

00:01:09 - basically going to stand with your feet slightly inside a shoulder width, so fairly close together. And then you're going to take some steps with your right and your left foot, and rotate or pivot as you do it. So, it looks something like this. You take your your right foot and start. You just kind of hold the club out in front of you, move your right foot back behind you. You don't have to take a massive step. And then you're just going to rotate your hips

00:01:29 - and your chest and your shoulders as you do this. So you'll sort of rotate back and away from the target. And then you would step forward. And then you'd step across and do the same thing moving the opposite way. So it's kind of like this little twisting motion that you're going to make where you're moving both away from and towards the target. Do a few reps on each side. So can you show me what that would look like? Yeah. Let's hope I'm coordinated enough. Yep. So

00:01:48 - perfect. Yeah. Something exactly like that. So then step forward with your right foot. Yep. And then rotate towards me. Perfect. So you basically just kind of like marry those two movements moving back and towards the target. Just rotating your body. And then switch sides. So do the same thing. Maybe do five reps on each side, five reps on your left side. That's just going to help to increase the mobility and the flexibility in your hips. So that would be the first thing. That's probably

00:02:10 - going to take you maybe a minute at most to do. Okay. Okay. So then exercise number two, you're going to need a golf club or the edge of your golf cart. Just something that you can grab onto. And what this is really going to help you with is is how your spine moves. So your thoracic spine. It's just going to free up some mobility there. So, um, what you want to do, take the golf club. You're gonna take your right arm. You're going to do this with both sides. So, we'll

00:02:30 - start with your right arm. Move it across your body. This is going to help create that 90° of shoulder turn that you would want. So, you set up with that club out in front of you to the left. Create that turn with your shoulders. And, you're going to take your other arm and extend it behind you. And you're basically just going to practice like bending down in front of you. So, it's going to create that rightward tilt. This is again just going to help create some mobility in the thoracic spine

00:02:50 - make it easier for you to feel like you're a little looser and ready to move. So, move that club out to the right. Yep. Perfect. Get your get your shoulders turned approximately 90°. Extend that arm behind you. Then you're just going to bend forward, tilt to the right as much as you can. Do that exercise. Call it four or five times. Then switch. Go to the other side. Same exact thing. This is just going to help again create some of that mobility, make it easier for you to make a golf swing.

00:03:11 - So, do that. That'd be a really, really good way to go about warming up. A bonus exercise for you if you really want to do something crazy. Um you could use the golf club again. This is going to be a similar kind of pivot motion that you had, but you'd basically have your arms out in front of you. As you'd step backwards, as you pivot, you're going to change where your head is looking. So this is going to help with some of your neck mobility. This is often one thing

00:03:33 - that gets overlooked a ton in the golf swing is just how the neck and the head need to move. So, you would start by basically taking a step back, rotating and then pointing your head, let's say in line with your shoulders. Then the next time you would do it, you'd maybe keep your head at 45°, still rotate. And the next time you try to keep your head looking straight ahead, rotate. So this is just going to help create some mobility in your neck. That'd be like your bonus one if you had 5 minutes

00:03:54 - before your tea time instead of just two. Cool. Make sense? Yeah. So you put that all together, you build that into a warm-up. That'd be a really good way to dynamically loosen up your muscles, get ready to swing, and then you can start hitting some balls, start with some wedges, and kind of work your way up from there. Awesome. I'll definitely have to implement this in my next warm-up. Yeah, should make it easy for everybody. Again, this is, like I said a really easy way to do this without

00:04:14 - getting on the ground, getting your pants dirty, any of those things. Definitely. [Music]

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