I'm sorry to say that my normal routine is to just go to the first tee and play. I'll take some extra practice swings to get a little loose, but I pretty much just start cold. There is no doubt that this hurts me at times as well, but I just don't have much time most days to hit shots before playing. This is the way I have been my whole life. Just tee it up and go. Really not the right way, but it is what it is for me. Our range is right near the first tee and if there is a wait, I will go hit a few driver shots but that is about it.
If I have time, I like to hit about 6 wedge shots, 6 with a short iron, 6 with a mid/long iron, 3 drives, and that's about it. I only want to loosen up, not have a full practice routine before I play! edited to add - don't forget to putt! After the shots, I'll hit a few long putts to the fringe to get a feel for speed, then a few short putts to get my confidence with those in.
My routine is: Get out of car Change shoes Load bag onto cart Swing driver a few times behind ball on 1st tee Go Seems I never have time to do a proper warmup and several of the courses I play do not have a range, only a putting green...
10-15 balls with my lob-wedge, and if I have time I work up through the bag. But if I do not have the time for the whole bag, the wedges usually gets my swing going, and I am not killing them for extra distance, so I keep my faults at a minimum.