You can reduce your potential for injury from any sport with a few simple warmups. Cold muscles are more rigid and prone to injury, so try a few opening moves and stretches before you tee off.
Standing on one leg, swing the opposite leg forward and backward while keeping your knee straight. You can use a driver for balance. Swing the leg from side to side 15 times in each direction and then switch your legs and repeat.
Dynamic Lunge with Reach
Lunges are a great way to activate key hip muscles, and since we are golfing, we also need to kick in the upper body musculature and abdominals. To begin, take and hold a golf club at both ends and while performing a lunge and reach overhead. Complete five repetitions for each leg.
To get the hips and thoracic spine involved in the rotation, take a golf club and hold at both ends with your feet shoulder width apart. Rotate the club to each side. Allow your hips to rotate with this motion and shift your weight to the opposite toe. Complete 20 repetitions.
Lunge & Twist
Next, lunge forward and place the golf club behind your shoulders. Twist your body to the right five times and to the left five times.