Why Warm Ups Matter - Even if You’re Not at the Gym
When most people think about warming up, they imagine a few minutes on the treadmill or some jumping jacks before lifting weights. But warming up isn’t just about getting your body warm, it’s preparing your body for the work it’s about to do and this is essential for any movement, whether you’re playing golf, tennis, or even just gardening.
What a Warm-Up Actually Does
A proper warm-up does more than make you “sweat a little.” It:
Prepares your muscles and joints for movement, reducing the risk of strains or sprains. - by moving your joints, you increase production of synovial fluid, enabling the joint to move more smoothly.
Improves blood flow to the muscles, helping them perform efficiently. You want your muscles to provide power when you hit a ball, don’t you?
Activates your nervous system, improving coordination, reaction time, and control. You don’t want to go into a tennis match with a lack of control.
Primes your mind to focus on the activity ahead.
Why Golfers Need a Warm-Up
Golf might not feel as intense as running or weightlifting, but your body still undergoes repetitive, high-torque movements during a swing. Without a warm-up:
Tight shoulders, hips, or spine can reduce swing range and power.
Imbalances or stiffness increase the risk of lower back, shoulder, or elbow injuries.
You’re more likely to fatigue faster, affecting consistency and focus.
Quick, Effective Warm-Up Ideas
You don’t need 30 minutes to prepare—just a few minutes of targeted movement can make a big difference.
For Golf:
Dynamic Shoulder Swings – gently swing arms forward and back, side to side to loosen shoulders. You can even replicate the swing movement.
Hip Circles – rotate hips slowly to prepare the pelvis and core.
Torso Rotations – rotate upper body side to side to loosen the spine and improve swing rotation. When your torso has capacity to twist, your upward swing will improve.
Mini Squats or Lunges – activate legs and glutes for stability during the swing.
For General Exercise including gardening
Start with 3–5 minutes of light cardio to raise heart rate - marching on the spot, kicking heels to bum, side steps.
Add dynamic stretches targeting the muscles you’ll use most - hamstring scoops, hinging, overhead reaches, .
Finish with sport-specific movements to “wake up” your body.
In gardening - squats, lunges, pulling, bending.
A warm up prevents injury
A warm-up isn’t optional—it’s your body’s insurance policy against injury and stiffness. Whether you’re swinging a golf club, going for a run, or hitting the gym, spending a few minutes preparing your body pays off in performance, comfort, and longevity.
Warm up still leaving you with tightness and restricted movement? A soft tissue therapy session could have you feeling looser and moving more effectively. Imagine how much further you could hit the ball in a round of golf.
Sabrina is a movement specialist based in Worcester Park, London, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.