Golf Mobility Exercises: Improve Your Swing, Flexibility & Strength

Golf is a great way to get exercise and enjoy the outdoors. But if you’re not careful, you can put a lot of stress on your joints and muscles, leading to pain and injury. That’s where mobility exercises come in.

These exercises are designed to improve your range of motion and flexibility, which can help your golf swing move more freely, prevent injuries and enhance your golf game In this blog post, we’ll discuss the benefits of golf mobility exercises, as well as some of the best exercises to do. 

Top Exercises for Golf Mobility

Benefits of Golf Mobility Exercises

There are many benefits to doing golf mobility exercises, including:

• Improved range of motion: help increase your range of motion in your joints, which can help you swing your golf club more freely and prevent injuries.
• Increased flexibility: improve your flexibility, which can help you maintain good posture and prevent injuries.
• Reduced pain: If you’re experiencing pain in your joints or muscles, golf mobility exercises can help to reduce the pain and improve your mobility.
• Improved performance: improve your performance on the golf course by making it easier to swing your golf club and hit the ball more accurately.

90-90 Hip Stretch

The 90-90 hip stretch is a great way to improve flexibility in your hips and lower back. It is a static stretch, which means that you hold the position for a period of time.

To do the 90-90 hip stretch, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Bring your right knee up towards your chest, keeping your thigh parallel to the floor.
3. Place your left hand on your thigh for support.
4. Bend the other leg at a 90-degree angle, so that your foot is flat on the floor.
5. Hold the stretch for 30 seconds and repeat on the other side.

The 90-90 hip stretch is a safe and effective way to improve flexibility in your hips and lower back. It is a good stretch to do before or after a round of golf, or as part of your regular stretching routine.

Couch Stretch

The couch stretch is a dynamic stretch that helps to improve flexibility in the hip flexors, which are the muscles that connect your thighbone to your pelvis. It is called the couch stretch because it can be done while sitting on a couch or a chair. 

To do the couch stretch, follow these steps:

1. Sit on the edge of a couch or chair with your feet flat on the floor.
2. Cross your right leg over your left leg so that your right foot is flat on the floor.
3. Lean forward from your hips until you feel a stretch in the front of your left hip.
4. Hold the stretch for 30 seconds and repeat on the other side.

The couch stretch is a safe and effective way to improve flexibility in your hip flexors. It is a good stretch to do before or after a workout, or as part of your regular stretching routine.

Thoracic Rotation

The thoracic rotation is a stretching exercise that helps to improve flexibility in the thoracic spine, which is the middle section of your spine. It is a dynamic stretch, which means that you move through a range of motion.

To do the thoracic rotation, follow these steps:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Slowly bend to the right, reaching your right arm over your head and your left arm down towards your left foot.
3. Hold the stretch for 30 seconds and repeat on the other side.

The thoracic rotation is a safe and effective way to improve flexibility in your thoracic spine. It is a good stretch to do before or after a workout, or as part of your regular stretching routine.

Side Step to Rotation

The side step to rotation is a dynamic stretch that helps to improve flexibility in your hips, shoulders, and spine. It is a great exercise to do before or after a round of golf, or as part of your regular stretching routine.

To do the side step to rotation, follow these steps:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Step to the right with your right foot, keeping your weight evenly distributed.
3. As you step to the right, rotate your upper body to the left, reaching your left arm overhead.
4. Hold the stretch for 30 seconds and repeat on the other side.

Seated Rotations

Seated rotations are a great way to improve flexibility in your hips and spine. This exercise is done while sitting on the ground, so it is a good option if you have any knee or ankle pain.

To do seated rotations, follow these steps:

1. Sit on the ground with your legs extended in front of you.
2. Place your hands behind your back, with your fingers interlaced.
3. Slowly rotate your upper body to the right, keeping your legs extended.
4. Hold the stretch for 30 seconds and repeat on the other side.

Shoulder Circles

Shoulder circles are a great way to warm up your shoulders before a round of golf or any other activity that requires shoulder mobility. They help to improve your range of motion and flexibility in your shoulders. 

To do shoulder circles:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Slowly circle your arms forward, making large circles.
3. Continue circling your arms for 30 seconds.
4. Reverse the direction and circle your arms backward for 30 seconds.
5. Repeat the exercise 2-3 times.

Adductor Reaches

Adductor reaches are a great way to improve flexibility in your inner thighs. They are also a good way to warm up your adductors before a round of golf or any other activity that requires hip mobility. 

To do adductor reaches:

1. Lie on your side with your knees bent and your feet flat on the floor.
2. Place your top hand on your hip for support.
3. Slowly reach your bottom arm across your body until you feel a stretch in your inner thigh.
4. Hold the stretch for 30 seconds and repeat on the other side.

Half Kneeling Shoulder Circle

Half-kneeling shoulder circles are a great way to improve hip and shoulder mobility. They are also a good way to warm up your shoulders and hips before a round of golf or any other activity that requires shoulder and hip mobility. 

To do half-kneeling shoulder circles:

1. Kneel on one knee with your other leg extended in front of you.
2. Place your hands on your hips for support.
3. Slowly circle your arms forward, making large circles.
4. Continue circling your arms for 30 seconds.
5. Reverse the direction and circle your arms backward for 30 seconds.
6. Repeat the exercise 2-3 times on each side.

Related Article: 7+ Best Golf Elbow Exercises

Wrap-up.

Golf mobility exercises are a great way to improve your range of motion and flexibility, which can help your golf swing tremendously. 

There are many different golf mobility exercises that you can do, so it is important to find a routine that works for you and target your upper and lower body. With regular practice, you will see a significant improvement in your flexibility and range of motion. This will help you to swing your golf club more freely and prevent injuries.

Here are some tips for doing golf mobility exercises:

• Start slowly and gradually increase the intensity as you get stronger.
• Listen to your body and stop if you feel any pain.
• Do each exercise for 10-15 repetitions.
• Rest for 30 seconds between sets.
• Do the exercises 3-4 times a week.

If you are new to golf mobility exercises, it is a good idea to start with a few simple exercises and gradually add more as you get stronger. You can also consult with a golf instructor or physical therapist to get personalized advice on the best exercises for you.

By incorporating golf mobility exercises into your routine, you can improve your range of motion, flexibility, and performance on the golf course. This will help you to hit the ball more accurately and prevent injuries.