The Ultimate Warm Up and Stretch Routine for Golfers

Written by: Andrea Johnson, PT, DPT NesinFIT @Madison Clinic Director

As a golfer who has issues with low back pain and both my knees replaced,  I understand how important it is to stay flexible in my hips and trunk. My golf score can vary depending on how much mobility work I’ve done prior to playing. For me my body responds best when I perform my mobility exercises on a consistent basis, daily or at least every other day, and make sure I’ve completed a proper warm up prior to playing. Some of the key aspects to having a more consistent golf game is making sure your body is ready to play. 


This can be accomplished by having: 

  1. Good mobility of the thoracic and lumbar spine

  2. Good hip mobility

  3. Good leg (especially glutes) strength

  4. Good balance 

Having the ability to rotate is an absolute must for golfers. If you are limited in your mobility at the knees, hips and spine that will make the swing harder to correct and can impede your ability to increase your ball distance. Balance and strength are important as well. A strong core and strong glutes minimize the extra movements during the swing that can again impact the trajectory and distance of the ball during teeing off and with fareway shots.


Here are some examples of exercises that will help with mobility and hopefully help take a few strokes off your game. 

Thoracic and lumbar: 

1. Open books

Hold each position for 10 seconds; Repeat 3-5 times per side

2. Lateral trunk stretch

Hold for 30 seconds; Repeat 2-3 times per side 

3. Foam roller

Perform extension movements 3-5 times 


4. Modified pivot prone:

Repeat the movement 5 times

Hip mobility: 

1. 90/90

Hold 30 seconds on each side; Repeat 2 times per side

2. Piriformis

Hold 30 seconds on each side; Repeat 2 times per side

3. Kneeling hip flexor stretch

Hold 30 seconds on each side; Repeat 2 times per side

Leg Strength:

1. Glute bridge

2-3 sets of 10 repetitions

2. Single leg balance

The goal is to stand on each leg for 30 seconds. If you have balance difficulties, you can begin by placing a hand on a steady object like a countertop, and as your balance improves, reduce the use of hands. 

Warm ups at the course:

1.Rotation with club

5 time on each side, can be done alternating or consecutively

2. Squat with the club

5-10 times each. If you can’t hold the club overhead and squat, place the club behind your back as a modification.


If you have any questions, please don’t hesitate to visit or contact NesinFIT @ Lincoln Mill: 256.489.1100 or NesinFIT @ Madison: 256.461.965
Denice H,
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I just finished my physical therapy with NesinFit. I cannot say enough to express how grateful I am to have had the opportunity to work on improving my physical fitness and mobility with their wonderful staff. My main therapist Jonathan was amazing! So knowledgeable and patient, he not only helped me to progress during my sessions, he gave me things to do at home to keep the improvements going! I would recommend NesinFit to anyone needing Physical Therapy!!
Brian P.
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My experience with the NesinFIT team has been great. Jonathan and Amanda are experts in their field. They developed a plan specific to my injuries and goals. I've had experiences in the past with doctors that told me to stop squatting or deadlfiting. This is not the NesinFIT approach. They work to address the issues instead of ignoring them so you can't get back to the activities you love without pain. Couldn't recommend them more.
Braden B.
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Highly recommend Nesin and NesinFit! I recently suffered a serious hamstring tear and could barely walk when I first came in. Working with Johnathan was awesome! Not only am I fully recovered, but I’m leaving stronger than when I came in. All of the staff and therapist are super friendly, professional, and easy to work with.