Golf Warm up – Thoracic Rotations

⛳ Golf Warm-Up to Help Prevent Back Pain

Gold season!! Before your next golf round, take a minute to warm up your thoracic spine (mid-back). Good rotation through the upper back helps create a smoother golf swing and reduces strain on the lower back.

Try this simple warm-up: Thoracic Rotations

1️⃣ Stand tall with feet shoulder-width apart

2️⃣ Bring your arms in front of you

3️⃣ Open your right arm out to the right, rotating through your upper back while your hips stay facing forward

4️⃣ Bring the arm back to centre

5️⃣ Open your left arm out to the left, rotating through the upper back

6️⃣ Repeat this controlled “open and close” motion

✔️ Perform 10–12 repetitions per side

✔️ Move slowly and comfortably — no forcing the rotation

💡 This quick warm-up helps improve rotation for your swing and can help reduce stress on your lower back during your round.

🏌️‍♂️ A 60-second warm-up can make a big difference by the 18th hole!

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