--- title: Getting rid of the three-hole warmup description: Getting rid of the three-hole warmup image: https://nextgengolf.org/wp-content/uploads/2014/11/stretching-for-golf.png --- [![nextgengolf-white-logo.png](https://nextgengolf.org/wp-content/themes/theme46788/images/nextgengolf-white-logo.png "nextgengolf-white-logo.png")](https://nextgengolf.org/) - [NCCGA](https://nextgengolf.org/college-golf/nccga/) - [City Tour](http://nextgengolf.org/city-tour) - [Blog](https://blog.nextgengolf.org/) - [About](https://nextgengolf.org/about-us/) - [About Us](https://nextgengolf.org/about-us/) - [Press](https://nextgengolf.org/press/) - [Golf Jobs](https://nextgengolf.org/job-board/) - Resources - [Golf Equipment Deals](https://nextgengolf.org/golf-equipment-deals-nextgengolf-members/) - [Find Golf Discounts](https://nextgengolf.org/best-golf-discounts-in-each-state/) - [Indoor Golf Facilities](https://nextgengolf.org/app/find-indoor-golf-facilities) # Everyone can use a little golf help Subscribe NCCGA City Tour Industry Subscribe Enter a valid email address - [College Golf](https://blog.nextgengolf.org/college-golf) - [Golf Help](https://blog.nextgengolf.org/golf-help) - [Golf Industry](https://blog.nextgengolf.org/golf-industry) - [All Topics](https://blog.nextgengolf.org/topics) - [New Posts](https://blog.nextgengolf.org) - [College Golf](https://blog.nextgengolf.org/college-golf) - [Golf Help](https://blog.nextgengolf.org/golf-help) - [Golf Industry](https://blog.nextgengolf.org/golf-industry) # [Getting rid of the three-hole warmup](https://blog.nextgengolf.org/golf-help/getting-rid-of-the-three-hole-warmup) By [Nextgengolf](https://blog.nextgengolf.org/golf-help/author/nextgengolf) - [Tweet](https://twitter.com/share) [![Getting rid of the three-hole warmup](https://nextgengolf.org/wp-content/uploads/2014/11/stretching-for-golf.png)](https://blog.nextgengolf.org/golf-help/getting-rid-of-the-three-hole-warmup) Throughout years in the game, the most dreaded part of golf has proven to be the first few holes. Many see golf as a way to relax, or a way to remain connected to sports in a way that is not as physically demanding as most other games. What some don’t realize is that golf is not as innocent as it may seem. Year after year, professional golfers are being injured by overworking muscles and ligaments in their body. The best way to keep yourself from being injured and to achieve the most out of your game is to perform a quick stretch routine before your round.   **Here is a quick 5-minute routine to get the most out of your body:** 1. Bending toe touch Standing with feet together, bend down with arms extending to touch toes. Keep knees locked while going down. *\*\*\*This stretch will loosen the lower back, as well as the hamstrings* *.[![strech -2](https://nextgengolf.org/wp-content/uploads/2014/11/stretching-for-golf.png)](https://nextgengolf.org/wp-content/uploads/2014/11/stretching-for-golf.png)*   2. Standing lateral twists (With/Without Club) Standing with feet shoulder width apart in a slightly bent position, take driver with one hand on grip and other above head with arms extended in front. When in position twist from side to side, keeping the arms completely extended. *\*\*\*This stretch will loosen the back as well as the lateral muscles.*   3. Arm across body shoulder stretch (Both Arms) Standing with feet shoulder width apart, extend arm across the chest using the other arm to pull arm closer to the body. *\*\*\*This stretch will loosen the shoulder as well as the upper back.*   4. Arm over head triceps stretch (Both Arms) Standing with feet shoulder width apart, extend arm up. Using the other hand, grab the elbow and pull behind head until you feel a strain in shoulder. *\*\*\*This stretch will loosen the shoulder, upper back, and triceps.*   5. Standing lower back stretch Standing with feet shoulder width apart and hands on grip of club, bend forward making back flat. Use club to support *\*\*\*This stretch will loosen the lower back* ![strech -1](https://nextgengolf.org/wp-content/uploads/2014/11/golf-stretch.png)   **For more stretches to add to your routine follow this link!** [http://www.menshealth.com/fitness/golf-warm](http://www.menshealth.com/fitness/golf-warm)   ### Subscribe to stay up to date Previous article [3 Things Young Adult Golfers Do in the Winter](https://blog.nextgengolf.org/golf-help/3-things-young-adult-golfers-winter) Next article [Nextgengolf: Keeping Young Adults in the Game](https://blog.nextgengolf.org/golf-help/nextgengolf-keeping-young-adults-in-the-game) --- ### Popular Posts National Partners ![Srixon](https://nextgengolf.org/wp-content/uploads/2018/05/srixon_logo_md.png) ![Cleveland](https://nextgengolf.org/wp-content/uploads/2018/05/cleveland_logo_md.png) - [About](https://nextgengolf.org/about-us/) - [Our Story](https://nextgengolf.org/about-us/) - [Golf Jobs Board](https://nextgengolf.org/job-board/) - [Press](https://nextgengolf.org/press/) - [Sponsors](https://nextgengolf.org/nextgengolf-sponsors/) - [Private Policy](https://nextgengolf.org/privacy-policy/) - [Terms of Use](https://nextgengolf.org/terms-of-use/) - [Tournaments](https://nextgengolf.org/app/find-golf-tournaments) - [College Rankings](https://nextgengolf.org/app/golf-tournaments/team-rankings/62-spring-2020) - [NCCGA National Championship](https://nextgengolf.org/fall-2020-national-championship/) - [College Tournaments](https://nextgengolf.org/app/golf-tournaments/schedule/fall-2020) - [Tournaments for 21+ golfers](https://nextgengolf.org/city-tour/) - [City Tour Championship](https://nextgengolf.org/2020-city-tour-championship-kiawah-island-resort/) - [High School Tournaments](https://www.highschoolgolf.org/) - [Golfer Resources](https://nextgengolf.org/blog/) - [Golf Equipment deals](https://nextgengolf.org/golf-equipment-deals-nextgengolf-members/) - [Golf Stories](https://blog.nextgengolf.org/) - [Find Indoor Golf Facilities](https://nextgengolf.org/app/find-indoor-golf-facilities) - [Find Driving Ranges](https://nextgengolf.org/app/find-driving-ranges) - [Find Golf Discounts](https://nextgengolf.org/best-golf-discounts-in-each-state/) - [Get a Golf Handicap](https://nextgengolf.org/where-to-get-a-golf-handicap/) - [Golf Industry Resources](https://nextgengolf.org/golf-course-owners/) - [PGA Pro Recognition](https://nextgengolf.org/pga-professional-recognition/) - [Host an NCCGA Tournament](https://nextgengolf.org/host-an-nccga-tournament/) - [Host a City Tour Tournament](https://nextgengolf.org/host-a-city-tour-tournament/) - [Marketing Guides](https://nextgengolf.org/golf-course-marketing-guides/) - [Tournament Volunteering](https://nextgengolf.org/nccga-tournament-volunteering/) - [Becoming a Sponsor](https://nextgengolf.org/sponsorship-for-millennial-golf/) ![nextgengolf-white-logo.png](https://nextgengolf.org/wp-content/themes/theme46788/images/nextgengolf-white-logo.png "nextgengolf-white-logo.png") 55 Court St, 5th Floor, Boston, MA 02108 ![bullet](https://blog.nextgengolf.org/hubfs/Images/orange-bullet.png) (617) 453-8732 ![bullet](https://blog.nextgengolf.org/hubfs/Images/orange-bullet.png) info@nextgengolf.org [![Instagram](https://blog.nextgengolf.org/hs-fs/hubfs/Images/instagram.png?width=42&name=instagram.png "Instagram")](http://instagram.com/nextgengolfclub) [![LinkedIn](https://blog.nextgengolf.org/hs-fs/hubfs/Images/linkedin.png?width=42&name=linkedin.png "LinkedIn")](https://www.linkedin.com/company/nextgengolf-inc) [![Facebook](https://blog.nextgengolf.org/hs-fs/hubfs/Images/facebook.png?width=42&name=facebook.png "Facebook")](https://www.facebook.com/nextgengolfclub) [![Twitter](https://blog.nextgengolf.org/hs-fs/hubfs/Images/twitter.png?width=42&name=twitter.png "Twitter")](https://twitter.com/nextgolfer) 55 Court St, 5th Floor Boston, MA 02203 (617) 453-8732 info@nextgengolf.org [![Instagram](https://blog.nextgengolf.org/hubfs/Images/instagram.png)](http://instagram.com/nextgengolfclub) [![LinkedIn](https://blog.nextgengolf.org/hubfs/Images/linkedin.png)](https://www.linkedin.com/company/nextgengolf-inc) [![Facebook](https://blog.nextgengolf.org/hubfs/Images/facebook.png)](https://www.facebook.com/nextgengolfclub) [![Twitter](https://blog.nextgengolf.org/hubfs/Images/twitter.png)](https://twitter.com/nextgolfer) [![Facebook](https://blog.nextgengolf.org/hubfs/Images/facebook.png)](https://www.facebook.com/nextgengolfclub) [![Twitter](https://blog.nextgengolf.org/hubfs/Images/twitter.png)](https://twitter.com/nextgolfer) [![Instagram](https://blog.nextgengolf.org/hubfs/Images/instagram.png)](http://instagram.com/nextgengolfclub) [![LinkedIn](https://blog.nextgengolf.org/hubfs/Images/linkedin.png)](https://www.linkedin.com/company/nextgengolf-inc)