(Credit: Adobe Stock)

From the outside, golf is often mocked for its inactivity and leisurely nature. Seasoned players know, however, that the game is incredibly dynamic and demanding on the body—which is why we need golf mobility exercises to keep us healthy. This article will show you 9 of the best golf mobility exercises to take your game to the next level…starting TODAY!

Why Golf Mobility Is Important

Golf is most certainly a game of precision, skill, and technique. But at the core of these components is an underlying foundation of physical strength, coordination, and fitness. The only way these things work together is if your joints and soft tissue are able to smoothly move through their full ranges of motion.

Range of motion (ROM) simply means the extent of movement a joint or body part can achieve in a specific direction. What’s interesting about golf, and the golf swing, is that it tests the ROM of almost every joint in the body. Anyone who has played enough has an understanding of this, as the experience of feeling new types of aches and soreness post-golf is not an uncommon one.

(Credit: Adobe Stock)

This understanding becomes that much more important when we look at the different types of shots in golf, particularly longer drives. These shots are explosive, powerful, and fast. If we have mobility restrictions going into a movement like this (or really any type of golf swing), we’re very liable to get hurt.

The body is an incredible compensatory mechanism. If you want to achieve a movement goal (i.e. swing a golf club), and you give it a go, your body will do everything it can to make it work. When it runs into roadblocks, it quickly (with blinding speed) diverts energy elsewhere to keep you moving. This can, unfortunately, result in the overloading of different structures in the body.

Fix Restriction & Injury w/Golf Mobility Exercises

The great thing about regularly doing golf mobility exercises is that it significantly lowers your risk of injury. Golf injuries are so common, and it’s largely because many golfers don’t do much activity outside of their time on course. Dynamic Golfers is here to help you fix that. 

Below you’ll find 9 golf mobility exercises from our platform, split up into 3 categories:

• Golf Swing Mobility Exercises
• Golf Hip Mobility Exercises
• Golf Shoulder Mobility Exercises

The swing is #1, because everyone wants a better swing. The latter two categories are to help address some of the most common golf injuries people face in the sport. Whichever ones you do (or if you do all of them!), expect to start feeling better after your first session! Enjoy!

Golf Swing Mobility Exercises

These exercises focus on enhancing the flexibility and range of motion required for an optimal golf swing. By improving your overall swing mechanics, you can achieve greater power, accuracy, and consistency in your shots.

Dynamic Neck Stretch

• From a seated position, tilt your head to one side, feeling a stretch on the opposite side of your neck. Tuck your chin and slowly roll your head down in front of you until you’re tilting your head the opposite way. Feel the stretch move around your neck as you roll your head. Repeat back and forth for 60 seconds.

Kneeling Thoracic Rotation

• From a kneeling, 4-point position, lift one hand to the side of your head (picture 1). Rotate through the upper back to bring your bent elbow up towards the sky. Return to your elbow facing down. Repeat back and forth for 60 seconds on each side.

Thoracic Extension w/Foam Roller

• Position a foam roller at the bottom of your mid-back (where the curve starts to change to your low back). Gently bend over the roller to mobilize your spine. After a few extensions, move it up 1-2 inches and repeat. Repeat until you reach up around your shoulder blade area.

Golf Hip Mobility Exercises

Hip mobility is important for generating power and maintaining balance during your swing. These exercises target the hips, helping to increase flexibility and reduce the risk of injuries such as strains and lower back pain.

Seated Groin Stretch

• Widen your hips with your toes pointed outwards, place your hands on your knees (pictured). If this is enough of a stretch, stay here. For more intensity, lean your torso forward while keeping your back relatively straight. You can rock in and out of deeper positions to make it more dynamic. Hold/perform for 60 seconds.

Dynamic Fire Hydrant

• From a kneeling, 4-point position (picture 1), bring one knee in towards your chest and up out to the side (picture 2). Then, kick it back behind you, bringing the foot and thigh up towards the ceiling. Lower down, and repeat. Perform for 30 seconds on each side. 

Hamstring Stretch w/Ankle Circles

• Lying on your back, lift one leg straight up and place your hands behind your thigh. Pull until you feel a nice stretch in your hamstrings. While holding this position, perform ankle circles to further stretch out the calf/hamstrings. Perform for 30 seconds on each side.

Golf Shoulder Mobility Exercises

Shoulder mobility plays a significant role in achieving a full and fluid golf swing. These exercises aim to enhance the flexibility and strength of your shoulders, minimizing the risk of shoulder-related injuries and improving your overall swing performance.

Dynamic Shoulder Stretch

• Stand holding a broomstick or golf club with a wide grip. Bring it up, over, and behind your head while keeping your arms relatively straight (slight elbow bend is fine). Bring it back to the starting position. Repeat back and forth for 1 minute.

Tricep Shoulder Stretch

• Take a broomstick or one of your golf clubs. Hold it out in front of you with your right hand. Bend your elbow to bring it down behind your back. Reach behind your back to grab it with your left hand (pictured). Pull down with your left hand to increase the stretch, if necessary. Hold for 60 seconds, and repeat on the other side.

Down Dog w/Chair

• Place your hands on the top or seat of a chair. Hinge at the hips to bend forward and let your arms reach overhead. Bend your knees slightly to relieve pressure on the hamstrings. Move side to side and in and out of the position to open up different areas. Hold/perform for 60 seconds.

Golf Pain Free w/Dynamic Golfers!

Struggling with your swing? Feeling aches and pain throughout the body? Are you constantly tired and getting injured? Do you suffer from any of the following?

• WEAK GLUTES
• UPPER AND LOWER BACK PAIN
• WEAK HAMSTRINGS
• TIGHT HIP FLEXORS
• TIGHT QUADS
• KNEE PAIN
  

You need Dynamic Golfers.

Dynamic Golfers is the #1 training app for golfers worldwide. 

If you want to…

• …increase your clubhead speed & be more powerful on course
• …feel stronger & more supported in your body
• …lose weight & get into the best shape of your life
• …be less susceptible to injury
• …be pain-free and enjoy playing golf again

Then our platform is for YOU.

How Does It Work?

We take the guesswork out of your training. Start by signing up for a 7-day free trial, and you’ll immediately be given access to all of the programming in our membership area.

• High quality follow-along videos.
• Daily stretching and mobility sessions.
• Comprehensive strength training routines.
• Injury prevention programs.
• On-the-course warm-ups and yoga.
• 15-30 minute routines.
• World class coaches and instruction.
• Designed specifically for golfers.

100% Satisfaction Guarantee

Even if you forget to cancel, or for some reason you don't enjoy the content, we'll refund your last month's payment right away. Just send us a quick email. We're here for the long term and will respect your choice! Have questions? Send us an email at [email protected].

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist