Making the transition from sitting at your desk all day to stepping onto the range can feel like going from 0 to 100 mph. That stiffness in your hips, shoulders, and back doesn’t just feel uncomfortable — it can derail your swing and increase your risk of injury before you even tee off.
One of the smartest things you can do to set yourself up for a great round is to warm up the key areas of your body before you practice or play. The good news? You don’t need fancy equipment or even a lot of time!
In just ten minutes — right from your home or office — you can get your blood flowing, loosen tight muscles, and prime your body to move the way it should. No floor work required.
This routine will guide you through a quick pre-round warmup you can do anytime, anywhere. You might be surprised how much of a difference these simple movements can make when you step up to hit that first shot.
Try This Quick Desk Warmup
Click the video below to follow along step by step. This routine is also available anytime in the GolfForever app — just head to the Library and look under Pre-Round Warmups > Warmup at Your Desk.
Want a sneak peek at the benefits of this warmup? Below you’ll find an overview of the 8 exercises featured in the video, along with the benefits of each movement:
- Shoulder Squeezes: Activates your upper back muscles to reset your posture and counteract slouched shoulders from desk work.
- Seated March: Strengthens your lower abs to help stabilize and support your lower back.
- Seated Hamstring Stretch: Loosens tight hamstrings so you can address the ball comfortably without straining your back.
- Seated Glute Stretch: Improves hip rotation for better turn in your swing.
- Upper Back Extension: Increases upper back mobility and rotation to create more turn without stressing your lower back.
- Squat with Hip Hinge: Prepares your lower body to generate power from the ground up.
- Standing Upper Back Rotation: Improves shoulder mobility and hip-shoulder separation to add power to your swing.