For professionals like Jeeno Thitikul, preparation is a non-negotiable part of performance while playing golf. 

While many still believe golf to be a luxury sport for the weekends, pros like Thitikul, Rory McIlroy, and others pay a lot of attention to their training. That's because the power of your swing heavily depends on hamstrings, gluteus maximus, hip flexors, quads, the latissimus dorsi, lumbar spine muscles, and, of course, the shoulders and traps.

So, it's no surprise that pro golfers always warm up before taking big swings to loosen up those muscles and prevent injury. And just ahead of Christmas, the PGA Tour's X handle shared how the pros do it in a video featuring Jeeno Thitikul.

“I’m just trying to make some mobility and then also stretching up my back a little bit because the more flexible it is, the more my swing going to feel great hitting the balls," she explained.

The sequence began with her arms wide open and twisting to stretch her back. She engaged her hips and core, letting her torso rotate naturally. Then came the dynamic stretches that activate the back and shoulders. The action seemed to simulate swinging action without really stressing the joints.

Additionally, the PGA coach, Ryan Adams, reinforced the importance of the approach in the comments. 

He advised, “Getting your muscles warmed up before a round is key, both for the holes you're playing that day & to prevent future injuries. Jeeno’s warmup is centered around pliability with lots of dynamic movement that helps every part of her golf swing.”

Jeeno Thitikul isn’t alone in practicing dynamic movements ahead of her game. The five-time PGA Tour Champion, Rocco Mediate, also had a similar exercise for new golf enthusiasts. 

Rocco Mediate Highlights ‘Dynamic Motion’ For Better Golf Swing

Mediate is infamous for his unconventional swing that doesn’t have his feet in a neutral position with a centered base. Instead, his swing is a dynamic move with a smooth flick of the club that has “no spine interference.”

Through a tutorial video shared by the PGA Tour, Mediate said, “I move everything. I push it [club and hands] left, I move everything behind, and then I move everything up to it. In any athletic motion, if you’re right-handed, you go back here [motions to the right], and you go that way [away towards the left]. You never do this [twist one’s body to the back] when you throw something.”  

He moves his right foot slightly back. This move flexes his hip and opens his ribcage for a bigger turn and powerful swing. What’s interesting is that he has been doing it for more than four decades and hasn’t really complained about a back injury because of it. 

The takeaway is clear. A brief, intentional warm-up focused on dynamic movements can improve swing feel, increase consistency, and reduce injury risk.

Written by

Krushna Pattnaik

Edited by

Sagnik Bagchi