Unlock Your Rotation: The Foundation of Your Golf Swing

A powerful and consistent golf swing starts with a body that can move freely. Tight shoulders and a stiff upper back can limit your turn, affect your club path, and even lead to pain. That is why upper body mobility is one of the most essential parts of your golf game as a whole, and you need to focus on these key muscle groups

Below are some of my go-to exercises to improve shoulder and thoracic (mid-back) mobility. These are the two key areas that drive upper body rotation in your golf swing.

Want a Custom Golf Fitness Plan?

Let’s build one together. I’ll take the guesswork out of your training and create a program designed around how you move and what you want to improve in your golf game. [Click here to get started.]

4 Key Exercises to Improve Rotation

There’s no shortage of golf exercises out there, but these four upper body mobility movements deliver real results. Master these and your swing will thank you.

1. Standing Thoracic Rotation with Medicine Ball

This drill improves your ability to rotate through your mid-back — a key movement for generating power in your swing.

How to do it:

• Stand tall in your golf posture holding a light medicine ball at your chest.

• Keep your hips facing forward as you rotate your upper body as far as you can.

• At the end of the rotation, press the ball straight out away from your chest to increase tension.

• Return to center and repeat in the opposite direction.

Pro tip: Keep your hips quiet — all the movement should come from your torso.

2. Banded Shoulder Flossing

This is one of the best ways to open up tight shoulders and improve your overhead mobility, which is crucial for maintaining posture and control during your swing.

How to do it:

• Hold a resistance band with a wide grip overhead.

• Place a yoga block at forehead height and press your head gently into it.

• Keep your arms straight and slowly bring the band behind your head until it reaches your lower back.

• Return to the start position in a controlled motion.

Pro tip: Keep your ribs down and avoid arching your lower back as you move the band.

Side-Lying Windmills 

Great for improving thoracic rotation and shoulder mobility while keeping your lower body stable.

How to Do It:

• Lie on your side with your knees slightly bent and stacked on top of each other.

• Extend both arms straight in front of you at shoulder height.

• Rotate your top arm up and over your body, moving it toward the ground on the opposite side.

• Return to the start position in a controlled motion

Pro tip: Keep your knees pressed together and your hips stacked to isolate the rotation through your upper body.

Band-Assisted Thoracic Rotation

Take your mobility routine to the next level with this exercise. Using a resistance band, it helps you rotate more, improving spinal mobility, flexibility, and posture.

How to Do It:

• Get into a quadruped position (four-point stance).

• Place one hand behind your head.

• Rotate your elbow toward the sky using the muscles in your mid and upper back.

• Hold the rotated position for 3 seconds.

Pro tip: Move slowly and focus on controlling the rotation through your thoracic spine, keeping your hips stable.

Upper Body Mobility Routine

Duration: 15 to 20 minutes

Goal: Improve rotation, Posture and swing consistency 

Workout Layout:

Standing Thoracic Rotation with Medicine Ball
2 sets of 8 reps per side

Banded Shoulder Flossing
2 sets of 10 to 12 reps

Band Assisted Thoracic
2 sets of 8 reps per side

Side-Lying Windmills
2 sets of 8 reps per side

Takeaway

Improving upper body mobility is not just about becoming more flexible. It’s about helping your body move the way it should during the golf swing. When your shoulders and mid-back can rotate freely, your swing feels smoother, more controlled, and more powerful.

Mobility work also helps reduce stiffness and soreness that build up from sitting or playing a lot of golf. Just a few focused minutes before your round or workout can loosen tight areas, improve posture, and make your swing feel more natural.

Spend 15 to 20 minutes a day on these exercises and you’ll notice the difference. Your body will move better, recover faster, and stay ready to perform every time you step on the course.

Start Your Custom Golf Fitness Plan Today

While these golf stretches are an effective way to improve upper mobility, a full golf fitness plan is the key to lowering your scores. My custom golf fitness programs combine personalized assessments, targeted exercises, and ongoing coaching to help you play your best golf ever.

Interested in starting: Click Here

Written by Jacob Molnar
Jacob Molnar is a World Long Drive Professional and Golf Fitness Coach with a Master’s in Exercise Science. Through J Golf Fitness, he helps golfers improve mobility, increase distance, and play pain-free with training programs designed to fit their lifestyle and goals.