A strange thing happens when you go on a long trip—whether by car, train, or plane—and it can really mess with your golf game. It’s called “creep”—and it happens when your body is contorted in unnatural positions or postures for long periods of time. 

Creep can significantly impact the structure of our connective tissue (tendons and ligaments) and muscles in a surprisingly short period of time. Sitting for a few hours in a tight airplane seat is enough to do it. This can contribute to increased feelings of tightness and stiffness, wreaking havoc on your body and scorecard.

The good news? There are proven steps you can take to address the problem—and it’s often as simple as a better warmup routine. 

Get Your Body in Gear Before You Tee Off

First, let’s get specific: What does creep mean for your golf game? 

When you stand up after creep sets in, your spine is in a compromised state.  If you jump right into an activity—especially a dynamic one like golf—your spine isn’t ready, making it hard for your body to generate ground force and swing consistently with speed like normal. Plus, you’re at a higher risk of back injury.

Fortunately, you can reverse creep almost instantly by getting your body moving again—especially with a good warmup. GolfForever’s warmups are designed to do just that. By reactivating overstressed tissues, you can restore them to their normal state in as little as 10 to 15 minutes of targeted, precise movements. This brings back full power to your golf swing and significantly reduces injury risk.

A Simple Routine to Avoid “Creep”

The best way to beat creep after a long trip is to get moving with the right exercises—and the GolfForever app makes it easy, no matter where you are. Our workout library includes warmups and no-equipment routines designed to quickly reactivate key muscles and restore mobility. 

Here are some warm-up exercises from GolfForever’s program that our members use to stay healthy and golf-ready on the go.

In these GIFs, you’ll see golfers performing exercises from the GolfForever app. These targeted movements help you increase mobility and strength with exercise patterns that directly apply to the golf swing.

For each exercise, perform two sets, for ten repetitions per side.

1. Standing Hip Hinge for Hamstring Flexibility

1. Begin standing with a golf club over the shoulders and knees slightly bent
2. Hinge at the hips, lowering your torso toward the floor. 
3. Maintain a neutral spine to focus on stretching the hamstrings. 

2. Squat with Upper Back Rotation 

1. Begin in a squat with your arms resting on the inside of your knees. 
2. Maintain the squat position and rotate through the upper back so one arm is reaching up toward the ceiling. 

3. Lateral Lunge with Rotation

1. Begin standing with your feet wider than shoulder width and arms straight out in front of you. 
2. Bend one knee and shift your weight to that side
3. Rotate the upper body toward that knee. 

Stay on Track with GolfForever, Anywhere You Go

If you travel regularly, you’re at risk of creep—even if you don’t feel it the moment you step off the plane. Whether you’ve brought your clubs along or plan to hit the course when you get home, a consistent warm-up and exercise routine can help keep your body—and your scorecard—right where you want them.

So, whether you’re in a hotel room, at the course, or fresh off a long flight, try these creep-prevention exercises with GolfForever. You’ll always have a routine to help you swing with full power and confidence.