Golf Mobility Exercises

Golf is a physically challenging and athletic game. Balance, strength, flexibility, mobility, skill, and coordination are all essential factors when playing golf. Golfers develop most of these skills but lack mobility and flexibility.

Poor mobility means lesser body movement in your swing, which leads to bad performance. Having an adequate golf mobility exercise routine will help maintain a good range of motion in joints, which benefits the game in the long run.

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Why is mobility important in golf?

Mobility is essential in golf for 3 primary reasons:

#1: Mobility helps in generating clubhead speed

Adequate mobility helps generate clubhead speed by improving your separation between your shoulders and hips and allowing you to create a longer backswing.

#2: Mobility gives options for swing mechanics

Our physical abilities determine the quality of a swing. Poor mobility affects the degree of movement your body can make in your golf swing. Adding golf swing mobility drills to your exercise routine will improve your swing technique.

#3: Mobility Allows for longer back swings

Improved mobility gives you more time to generate force and momentum to make a longer backswing. A bigger shoulder turn helps generate more power and more swing speed.

Exercises to improve your mobility

#1: Quadruped spinal flexion and extension

This exercise will improve spinal extension and flexion of the thoracic spine. It also increases flexibility and stretches the back, abdomen, and hips.

How to do it:

  1. Get down on your hands and knees.
  2. Ensure your shoulders are over your hands and your hips are over your knees.
  3. Slowly bend your back and abdomen downward. Pause for 10-20 seconds.
  4. Arch your back upward as far as you can and pause for 10-20 seconds.
  5. Inhale as you extend. Exhale as you flex.
  6. Perform 10-12 reps of 2-3 sets.
  7. Make slow, steady movements and avoid locking joints.

#2: Seated rotations

Seated rotations improve rotational mobility, which is a vital component of the golf swing.

How to do it:

  1. Sit straight on a bench with your knees joined together.
  2. Hold a club or stick behind your back to make a ‘W’ shape with your arms.
  3. Rotate your torso to the left without moving your hips. Hold this position for 2-5 seconds.
  4. Return to the initial position and then continue to the other side and hold for 2-5 seconds.
  5. Repeat 10 times on each side.

#3: 90/90 stretch

This exercise stretches the gluteus minimus muscle that helps build flexibility and mobility for golf, making your swing better.

How to do it:

  1. Sit down on the mat or ground with the right leg bent 90 degrees inside of the knee. It should be in front of you. Turn your left leg to 90 degrees to the backside.
  2. Keep your legs perpendicular to each other.
  3. Rest your hands on either side of the floor.
  4. Keep your back straight and slowly hinge your torso forward.
  5. Hold for 20-50 seconds and return to the initial position slowly.
  6. Repeat 10-15 times.

#4: Open books

The open book exercise helps you to improve thoracic mobility by opening up frontal shoulder and chest muscles.

How to do it:

  1. Lie on one side with both your legs bent to partially 90 degrees.
  2. Keep your arms straight and rotate your upper arm over to the other side of the body by rotating your torso to increase the stretch in the thoracic spine.
  3. Keep a stable position with your pelvis.
  4. Hold this position for 5-7 seconds and repeat 8-10 times on each side.

#5: Gluteus stretch

Glute stretches help in relieving tensions and tightness in the gluteus. Additionally, it can also increase your range of motion and flexibility and reduces the risk for injury.

How to do it:

  1. Sit on a bench with your back straight.
  2. Keep your right foot on top of the other knee.
  3. Slowly push the right knee down.
  4. Increase the stretch by slightly leaning forward.
  5. Stay in this position for 10-15 seconds.
  6. Repeat on the other side.

#6: Standing Ys

Standing Ys must be a part of your golf swing mobility exercises routine as it counteracts the negative impact of sitting and improves shoulder mobility.

How to do it:

  1. Stand straight and hold a club from the edges with your palm facing up.
  2. Raise your arms over your head to create a Y by pulling your shoulder blades back.
  3. Hold for 3-5 seconds and return to the initial position.
  4. It completes one rep. Repeat 10-12 for 2-3 sets.

#7: Hand walks

Hand walks reduce the risk of a shoulder injury and prevent golfer’s elbow.

How to do it:

  1. Stand straight and slowly bend forward until your hand reaches the ground.
  2. Touch the ground and walk your hands forward until you attain a pushup position.
  3. Keep your knees straight. Once you start feeling a gentle stretch, walk your hands back to the initial position and stand straight.
  4. It completes one rep.
  5. Repeat 10-12 times for 2-3 sets.

Additional FAQ

How can golf mobility exercises support your game?

Golf mobility exercises can take your game to a whole new level. The right moves can help:

  • Strengthen your core
  • Loosen your back
  • Increase your range of motion
  • Improve your swing
  • Open your hips
  • Loosen your hamstrings
  • Reduce elbow, wrist, or shoulder tension

How often should you do golf mobility exercises?

It depends on your preferences and goals. Some people prefer doing daily for 10-15 minutes, whereas others prefer doing them in their workout sessions as a warm-up. The key point here is to find a schedule that works for you to see optimal results.

How can I improve mobility and flexibility quickly?

Joints and tissues can take weeks or even months to remodel, so improving mobility and flexibility demands patience. Doing too much too soon will only lead to injury, so it’s essential to have a bigger picture in mind and trust the process.

Is there any difference between mobility and flexibility?

Mobility is the active movement of a joint throughout a range of motion. It involves much more muscles than flexibility.

Flexibility indicates the ability of muscle groups to lengthen through a complete range of motion. Someone with great mobility can actively move their body without pain.

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