Although it’s typically associated with leisurely afternoons spent strolling from hole to hole, golf is a surprisingly active game which, like any other sport, requires some basic physical preparation before hitting the green. This is particularly important if you haven’t played in some time, as your body will need to warm up in order for you to maintain proper form and give your best performance. Before your next game, try the following exercises to ensure you’re in good shape for a full round.

Essential Golf Warm-Up Exercises

1. Toe Touches

Toe touches help you tone and strengthen your core and lower back and improve balance, posture, and flexibility. Starting from a standing position, extend your arms directly overhead. Then, gently pivot your upper body downward at the hip, keeping your knees straight as you lower your fingertips down to meet your toes.

Try to keep your back even and straight, rather than curved, as this will provide the most effective stretch. Exhaling as you bend down can help you reach your toes more comfortably and effectively.

2. Squats

Squats are an excellent exercise for building core strength, limbering up, and reducing the risk of injuries to the ligaments, bones, and tendons. To execute a squat, first stand with your feet shoulder-width apart and arms in front of you. With the back straight and chest up, shift your weight onto your heels while engaging your abdominal muscles as you lower yourself into a sitting position.

Your thighs should be parallel with the floor and your knees directly over your toes. Hold the position for several seconds before exhaling and slowly pushing yourself back into the starting position. For an additional challenge, try holding a club overhead throughout the exercise.

3. Arm Circles

Nearly every aspect of golf requires constant use of arms and shoulders. For that reason, it’s important to warm up your biceps, triceps, shoulders, and upper back by doing a series of arm circles.

Standing with your feet shoulder-width apart, extend your arms out to the sides parallel with the ground. Circle them forward, beginning with small, tight circles, gradually expanding them as you feel your triceps stretching. After at least ten seconds, reverse direction. The blood should be flowing freely to your arms and your muscles will be less likely to cramp as you play.

When you’re ready to play your next game of golf with friends or to sharpen your skills on the green, visit The Village Course at Waikoloa. As one of the oldest and most renowned courses on Hawaii’s Big Island, golfers can also take in breathtaking views of the Kohala Coast, Mauna Kea, and Mauna Loa as they play. Call (808) 883-9621 or visit them online to reserve a tee time.