Mobility is The Missing Link in Your Golf Swing

If you are looking to take your golf game to the next level, adding a golf mobility routine to your training is essential. Many swing flaws can be traced back to poor mobility and movement limitations. That’s why every serious player should incorporate golf specific stretches into their weekly routine.

In this post, we will break down the 5 most essential golf exercises and explain how each one can help increase rotation, power, and efficiency in your golf swing.

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Why Mobility Matters

Golf is a rotational sport that demands flexibility, control, and stability. Without proper mobility, it becomes impossible to:

• Maintain balance and posture

• Create effortless club head speed

• Load into the backswing'

• rotate through your hips and thoracic spine

Adding golf mobility exercises to your routine will improve your ability to get into better positions during your swing—and stay injury-free while doing it.

The 5 Best Stretches for Golfers 

1. Squat and Fold

This stretch targets the hamstrings, which play a key role in maintaining a proper setup. Without adequate hamstring mobility, golfers often compensate by rounding the upper back, leading to poor posture and swing mechanics.

Start

Finish

 

Sets/Reps: 3 x 12 reps

How to do it:

• Start in a deep squat

• Transition into a forward fold, keeping your legs as straight as possible

• Hold for a few seconds and repeat 

2. Pigeon Rotations

Hip mobility is crucial for loading into the trail side and clearing the lead side on your downswing. This is a must-do golf mobility exercise.

Start

Finish

Sets/Reps: 3 x 60 seconds each side

How to do it:

• Sit on the ground with one leg in front, bent at 90 degrees, and the other leg extended back

• Place a yoga block under your leg to make this stretch easier.

• Keeping your back straight lean forward then rotate towards your extended knee. 

3. A-Frame Stretch (Thoracic Rotations)

Your upper back (thoracic spine) needs to rotate for a fluid golf swing. If you’re stiff here, your lower back will compensate—leading to injury.

Start

Finish

Sets/Reps: 3 x 12 each side

How to do it:

• Get in air squat and shift your torso forward slightly.

• Place 1 arm in-between your legs 

• Slowly raise 1 arm towards the sky, rotating through the upper back.
  

4. Lying Hip Rotations

This dynamic move improves hip control, helping you dissociate your hips from the upper body. 

Start

Finish

Sets/Reps: 3 x 10 reps

How to do it:

• Start in a lying position with your arms straight out and your knees bent.

• Places a yoga block between your knees.

• Keeping your upper body still rotate your hips from side to side. 

5. Shoulder Wall Slides

Good shoulder mobility is essential for a full backswing and follow-through. This stretch also helps reinforce good posture.

Start

Finish

Sets/Reps: 3 x 15

How to do it:

• Get in a wall squat position keeping your back and shoulders against the wall. 

• Raise your arms so they are parallel to the ground. Slowly rotate them to a goal post position and then returning to the parallel.

• Aim for 15 controlled reps.

 Final Thought

These golf mobility exercises are simple but effective. Add them to your pre-round warm-up or use them as part of a regular golf mobility routine a few times a week. Improving your mobility not only helps your swing—it helps you play pain-free and enjoy the game longer.

Looking for a complete golf-specific training plan? Check out our custom golf exercises programs designed to build strength, mobility, and power tailored to your game.