Although golf is a non-contact sport, injuries can occur. The most common cause of injury is straining a muscle because the golfer did not properly limber his body before swinging the clubs. General physical fitness and good health can prepare a golfer’s body for the unusual body motion of the golf swing, but a good stretching routine can help also. There are three main parts of the body that you will want to warm up before swinging at golf balls: the back/torso, the arms/shoulders, and the legs.

Back/Torso

The most common injury that arises in golf is some sort of muscles pull to the back or torso. Before grabbing a club, you should bend at the waist and try to touch your toes, and hold that position for 20 seconds. Repeat this as many times as you feel necessary to loosen the lower back.

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After loosening the lower back, grab a golf club and lock it behind your back with your arms. Begin to twist your back from side to side. Begin with small twists, and make the twists larger as you limber-up. You may also bend forward it the hips gradually while twisting. 

Finally, grab each end of the club, place it behind your neck, and begin making shoulder turns. This twisting is similar to the previous exercise, but should to begin to loosen the shoulders and arms. You may also choose to stop the twist at its furthest point on each side, to really stretch those back muscles.

Arms/Shoulders

To loosen the shoulders, take your left hand and lift it over and behind your left shoulder. Take your right hand, place it behind your back, and interlock your hands together. Hold this stretch for approximately twenty seconds, and switch hands. Again, do this as many times as you feel necessary until you gain the desired flexibility in the shoulders. 

To loosen the hands and wrists, take two clubs in your hands, and waggle the cubs from side to side. Then start moving the clubs up and down, and then all around. Also, just shaking out your hands is a good way to loosen the fingers.

Legs

The hips are very important in the golf swing, so you should make sure they are loose before you swing. Lie on the ground, lock your hands behind one of your knees, and pull that knee toward your chest. Hold this stretch for twenty seconds, release it, and switch legs. 

While you are on the ground, sit up, spread your legs apart, and reach out in front of you with your hands. This should be stretching your hamstrings. Again, hold this stretch for 20 seconds, and repeat as necessary.

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