Being a golfer in Minnesota, you know the pain of tucking away your golf clubs for months on end. The off-season can feel like an eternity, but when the courses finally open up, it’s go time. Still, after a long winter hiatus, jumping right back into your full golf routine can be a recipe for frustration or even injury. That’s why ramping up for golf season is essential. With the right physical prep, you can improve your swing and stay healthy all season long.
Even if you may have been active in the off-season of golf, you might not have been training for a rotational sport. Your golf swing requires coordination, stability, and a surprising amount of mobility, especially in your hips, spine, and shoulders. Here are a few movements to add to your routine as you are getting ready for golf:
World’s Greatest Stretch – Opens up the hips and thoracic spine.
Hip 90/90 Rotations – Improves internal and external hip rotation.
Cat-Cow & Thread the Needle – Activates spinal mobility.
Band Pull-Aparts & Shoulder Circles – Loosens and warms up shoulder girdle.
Glute Bridges & Bird Dogs – Fire up the posterior chain for stability.
Perform 5–15 minutes of dynamic movement before each round or range session, or even on off days! It’ll help activate key muscles and prevent that feeling of stiffness you have standing on the first tee.
Use Progressive Overload for Golf
Golf might not look like a high-performance sport, but your body knows otherwise. Every swing involves dynamic movement, torque, power transfer, and balance. If you haven’t swung a club since October, easing back into the game is critical.
This is where the principle of progressive overload comes in. The idea is to gradually increase the demands on your body so it adapts without breaking down or getting injured.
Here’s how to you can apply it to golf:
Start with your short game: Begin your return to golf with putting, chipping, and wedge shots. These demand less explosive movement and allow you to regain feel and control.
Ease into full swings: Work up to full irons and driver over a week or two of range sessions.
Don’t overdo it your first day back: Avoid hitting 100+ balls in your first session. Start with a small or medium bucket with breaks between—and increase gradually over 1–2 weeks.
Consider walking the course: Many golfers are drawn to taking carts when they play. By using a push-cart, you keep your body moving in between shots.
Use Chiropractic Care to Stay Ahead of Injuries
Whether you’re an elite golfer or a weekend warrior, your body needs to move well to swing well. That’s where chiropractic care can come into play, not just for recovering from pain, but for preventing it and optimizing your performance. Here’s how chiropractic can help your golf game:
Improved Joint Mobility: Gentle adjustments help restore full range of motion in your spine, hips, and shoulders. All essential for the golf swing.
Better Body Mechanics: When your body is aligned and balanced, your swing becomes more efficient, reducing compensation.
Injury Prevention & Recovery: Regular chiropractic care can help reduce muscle tension, speed up recovery from sore muscles, and keep chronic issues (like low back pain or golfer’s elbow) at bay.
Performance Boost: Many professional golfers utilize chiropractic care as part of their recovery process. If the pros use chiropractors, amateur players should too!
Pair chiropractic with a strength and mobility program, and you’ve got a powerful combo to not only play better but feel better doing it. Golf season in Minnesota is precious time. We all want to make the most of every sunny, playable day. By preparing your body now, you’ll set yourself up for a season of smoother swings, fewer aches, and more enjoyable rounds. So don’t just dust off your clubs and head to the course. Warm up, move with purpose, and treat your body like the asset it is. Your scorecard (and your back) will thank you.
