You arrive at the course, rush to check in, pull the trolley from the boot, and
walk straight to the first tee. Sound familiar? Then you wonder why your lower back aches on the third hole and you’re stiff as a board the next morning.
Here’s the truth: hitting balls is not warming up. Swinging a driver at full speed on a cold body is like flooring a car in first gear on a freezing morning. Something will break.
Spend five minutes before you play. That’s all. Two exercises, one club, no excuses. Your body will thank you on the back nine and again tomorrow.
Method: The Torso Twist (Lower Back & Hips)
Photo 1. Hold the club across your shoulders, resting on your trapezius—not your neck. Feet are shoulder-width apart.
Keep your hips facing forward and rotate your upper body left and right. Photo 2
Easy rhythm, no bouncing. Ten each side.
This oils the spine and wakes up the oblique muscles. You’re not testing flexibility; you’re telling your torso it’s about to work.
Method: The Behind-the-Back Stretch (Chest & Shoulders)
Photo 3. Hold the club behind your back with both hands,
arms straight, palms facing backward. Grip lightly. Slowly raise the club away from your body until you feel a stretch across
your chest. Photo 4.
Hold two seconds. Lower. Repeat ten times.
Golfers are chronically tight in the chest from hunching over screens and steering wheels. This opens the front shoulder and lets you complete your backswing without contorting your spine.
The Payoff
Cold muscles tear.Warm muscles swing faster and hurt less.
These two exercises take five minutes—the same amount of time you’ll spend staring at your Driver waiting for the group ahead to clear the fairway.
Put the club down between each exercise. Breathe. Then step onto the first tee actually ready to play.
