Most golfers’ warm-up is a coffee and two practice swings. Then we wonder why the first three holes cost us the round. Here’s a five-minute routine you can do beside the buggy — no mat, no lying down, no funny looks.
1. Standing hip circles (60 seconds)
Hands on hips, slow full circles each direction. You’re waking up the joint that powers your turn. If your circles feel like a rusty gate, your first tee shot will too.
2. Torso twists with a club (90 seconds)
Club across your shoulders, golf posture, rotate back and through — slower than feels useful. This rehearses the exact separation your backswing needs.
3. Standing forward fold (60 seconds)
Feet hip-width, soft knees, hang. Hamstrings release, lower back decompresses, and your posture over the ball stops being a fight.
4. Wrist rolls and prayer stretch (60 seconds)
Clubface control lives in your wrists. Roll them out, then press palms together and lower until you feel the forearms wake up.
5. Three breaths on the first tee (30 seconds)
In for four, out for six, three times. Heart rate down, focus in. It’s the cheapest shot-saver in golf.
Want the full system? This routine is the warm-up act. The Yoga for Golf course gives you nine follow-along modules across mobility, recovery and focus — €79 once, yours for life.