Morning Exercises for Golfers: A 10-Minute Routine

Golfers often wake up feeling stiff through the hips, upper back and shoulders. That does not mean you need an aggressive stretching session before breakfast. A short routine that raises your temperature and moves the joints you will use during the day is usually a better place to start.

This routine takes about ten minutes. It is designed to help you feel more mobile and ready to move, whether you are playing golf, training or simply starting a desk-heavy day.

It is not a medical treatment and it is not a substitute for an individual assessment. Work within a comfortable range and stop if a movement causes pain, dizziness or unusual symptoms.

1. Brisk walk or march — two minutes

Start by walking around the house, marching on the spot or using a stationary bike. The purpose is simply to increase your breathing rate and body temperature.

Keep the pace comfortable. You should feel warmer, not tired.

2. Supported squat — eight repetitions

Hold a worktop, door frame or sturdy chair. Sit your hips back and bend your knees as far as feels comfortable, then stand tall.

This gives your ankles, knees and hips a chance to move together. Use the support to control the movement rather than forcing extra depth.

3. Hip rotations — five each way

Stand tall and hold a wall if needed. Lift one knee, gently open it to the side, then return it to the start. Reverse the movement after five repetitions.

Keep your pelvis reasonably level and make the circle only as large as you can control.

4. Open-book rotations — five each side

Lie on your side with your hips and knees bent. Reach both arms forwards, then rotate the top arm and chest away from the lower arm. Follow your hand with your eyes before returning slowly.

You are looking for controlled movement through the upper back, not the largest possible stretch.

5. Split-stance rotations — six each side

Stand with one foot slightly ahead of the other and place your arms across your chest. Rotate your ribcage towards the front leg, return to the middle and repeat.

Keep both feet connected to the floor. If you lose balance, widen your stance or hold a club across your chest.

6. Wall press — eight repetitions

Place your hands on a wall at chest height. Lower your body towards the wall and press away. Keep your body in a straight line and your shoulders relaxed.

This adds a small amount of upper-body work without turning the routine into a workout.

7. Practice swings — six to ten repetitions

Finish with smooth practice swings. Begin at about half speed and gradually build towards the speed you expect to use on the course.

Do not chase positions. Notice how you are moving today and let the range increase gradually.

Should every golfer use the same routine?

No. This is a sensible general routine, but golfers do not all need the same movement preparation. One player may benefit from more hip movement; another may need more upper-back rotation, balance or strength.

That is why we treat a routine as part of a golfer's evolving Blueprint, not as a universal prescription. Use this as a starting point, then adapt it to your body, your schedule and the demands of your golf.

If you are playing shortly afterwards, continue into a more specific golf warm-up that includes progressive swings and shots.

Want to understand which parts of your game and preparation deserve your attention? Complete the free Match-Up Audit.