Reaching sessions often set the tone for how we feel in a round. When you hit the ball well, you step on the first tee and you feel confident, focused and ready to attack the course. So why not provide yourself a little insurance by taking a simple warm -up routine that prevents your body to have your best possible round?
The correct warming will not only increase your mobility, stability and activate important golf muscles it will also reduce your risk of injury. The result? A longer, healthier season that gives you the best chance to have the big breakthrough that you have worked on.
According to Marty JaramilloA sports physiotherapist and performance coach with more than 30 years of experience, the only thing you need to have the perfect warm-up of pre-Round is a wall, four simple movements and five minutes. Together with his simple routine, follow to get your body moving and fire important muscles before you even touch a club.
To remember this fast routine, Jaramillo says to visualize a clock.
“You are going to get one exercise on 12, one exercise on six, two in three and two at nine,” says Jaramillo.
12 hours – Lunge with upper body Stretch (6 times)
From 12 o’clock, you go into a slight outages. As you put your lower body, your upper body leans forward and stretch your arm on the wall to the ceiling. The arm that you expand must be on the same side as the leg that deteriorates.
“You are going to get a nice bar stretch, as well as calf and Achilles stretching, and sometimes, depending on how inflexible someone is, you will also feel a bit in the hip flexor,” says Jaramillo.
6 hours – Squats with calf increase (6 times)
The next is a dynamic movement that is designed to activate your gluteal muscles, spine, calves and Achilles – all essential for creating stability and strength in your swing. Start squatting and touching a place on the wall that is parallel to your knees. Then stop while you stand up, don’t keep driving on your toes.
3 hours, 9 hours – Long silk (6 each side)
With both the 3 -hour and the positions of 9 hours you perform a side by stepping with your outer foot. Hold your toes to the wall while you shine, arms stretched out at shoulder height. Then reach with both hands with both hands – you should feel a piece in your inner thigh and activation in your upper back while you extend.
“You really want to feel a separation of the shoulder blade when you reach your hand,” says Jaramillo.
3 hours, 9 hours – Full body rotation (6 each side)
To complete the routine, Jaramillo recommends full-body rotations to turn on both 3 hours and 9 hours. Be about an arm length of the wall with your feet facing forward. Whichever direction you rotate, place your outside hand (the same side where you turn) on the wall. Then write your inner arm under the planted arm and completely turn through the movement – including your trail foot – that enter your core and the upper body.
This exercise not only proposes your body for rotation movement, but also helps to improve hip mobility and prevents common swing errors that can kill your consistency and strength.
“So much of our opening too early, even early expansion in our swing is the lack of hip mobility. In particular, hip internally,” says Jaramillo.
According to Jaramillo, this exercise is an effective way to build that mobility and to prevent bad habits from crawling into your swing.
With all four movements completed, you have activated important muscle groups, improved mobility and set yourself up for a stronger, more consistent round.
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