Golf Mobility Exercises: The Foundation of a Powerful Swing
- Dr. David Didlake, DPT
- Sep 20, 2023
- 6 min read
Updated: Mar 3
It almost goes without saying, but I'll say it anyway: in order to be successful as a golfer you'll need more than just a set of clubs and lots of practice. Proper golf mobility exercises are essential for developing your game.
I know, pretty profound right?
Power, strength, speed, balance, and mobility are just a few of the physical elements that are needed to play golf well. But from a foundational standpoint, mobility lies at the base of the "golf pyramid" (I'm not really sure if there is a golf pyramid, but if there is you likely read that here first!). If your mobility is limited, your strength and power production will also be limited. Therefore, mobility really does matter!
The Compensation Principle in Golf Mobility
If you can't move a certain part of your body the way that it's intended to move, you'll compensate in order to accomplish the task at hand.
For example, if you have limited hip mobility, a natural compensation in the golf swing might be to sway or slide, take up extra motion in the spine, or stand up early in order to account for the limitations in your hip. You will still have a golf swing, and you may still hit the ball, but your hip limitation will affect how you swing your golf club.
Of course, you can be coached around your limitation by a golf professional, and for some individuals that might be your only option. John Rahm comes to mind. But for those whose physical limitations can be corrected, you will be better off by putting in the time and effort to increase your mobility through targeted golf mobility exercises. Doing so might prevent you from future injury and keep you playing for years to come!
As a medical professional, I assess golfers' efficiency, vision, power, strength AND mobility. Because I know how much mobility is required to play the game, I am perfectly suited to assess and help players maximize their mobility. And since this article is all about mobility, I'm going to forget about the dynamometer, and get a little flexy.
Ok, maybe I bent the grammar rules a bit, but you get the supple hint.
How Much Mobility Do You Need for Golf?
The simple answer: quite a bit - that is if you want to avoid certain swing characteristics like reverse spine angle or early extension, which are the number one and number three most common causes for low back pain, respectively!
Let me start by asking you three mobility related questions:
Can you bend forward and touch your toes without bending your knees?
Can you perform a wall sit with a flat back while trying to touch the wall with either thumb by keeping your elbows straight?
Can you rotate either leg 60° on the backswing and downswing while in standing?
Most clients I see are unable to perform at least 2 of these 3 golf mobility tests. And while I perform more than 5 times the number of these tests on my clients, I can tell you that most individuals lack the necessary mobility needed to play golf. Since most of us sit in an office for 8 to 10 hours, five or more times per week, it shouldn't be too surprising that mobility is lacking in nearly everyone.
Addressing Golf Mobility Restrictions
If you found that one, two, or three of the above movements were difficult to perform, or if you found that one side was harder than the other, you likely have some mobility restrictions.
The reason(s) for your restriction(s) can be caused by many factors, but are typically the result of soft tissue restrictions, joint restrictions, or pain. Depending on the cause of your restriction, the treatment to alleviate the limitation will vary.
Soft Tissue Related Golf Mobility Exercises
If your restrictions are soft tissue related, massage or stretching may help. For clients who are unable to touch their toes, one of my favorite golf mobility exercises is called the straight leg raise.
I have my client begin by lying on their back with a neutral spine and one leg raised and resting on a door frame while the other leg is resting on the floor. The goal of the drill is to raise the bottom leg until it is raised as high as the up leg while keeping both legs as straight as possible. The down leg can have a strap placed around the bottom of the foot to help with raising the leg if needed, however most of my clients do not need to use a strap to perform this drill. I usually begin with a timeframe of 30 seconds and have my client perform on both sides to ensure symmetry.
I also utilize instrumented assisted soft tissue mobilization (cupping, scraping, body tempering), manual soft tissue massage, and dry needling to assist with soft tissue related restrictions.
Joint Related Golf Mobility Exercises
If your restrictions are joint related, certain exercises may help. For clients who have limited hip turn, one of my favorite golf mobility exercises is called hip windshield wipers.
I have my client begin by assuming a long sitting position with their feet separated and their hands in front. Once in this position I have them sit as tall as possible while sliding the involved leg away from their hip as much as possible. After separating their hip as much as possible I instruct them to rotate their leg in and out for 30-60 seconds. The goal of the drill is to improve hip turn while keeping both legs as straight as possible.
Unfortunately, most joint related restrictions require additional hands-on care. If restrictions are joint related, I can help improve your joint mobility by manipulating your joint in an easy and quick treatment (see my article here for information on restoring joint mobility).
Pain Related Restrictions
If your restriction is pain related then you need to see a medical professional, like myself. Pain is usually a warning signal that tells you something is wrong (see my article on pain here). So if you have pain, you should listen to your body and seek out medical help. By seeking out help as soon as possible you avoid the possibility of your problem getting worse.
And of course the sooner you eliminate your pain the more time you have to spend doing things pain free, like playing golf! So stop your unnecessary suffering and see your medical professional ASAP!
Conclusion: Prioritize Golf Mobility Exercises for Better Performance
Implementing regular golf mobility exercises into your training routine is one of the most valuable investments you can make in your game. Not only will improved mobility help prevent injuries, but it will also unlock power and consistency in your swing that might otherwise remain untapped.
Remember that mobility work is an ongoing process, not a quick fix. For best results, perform these golf mobility exercises consistently, ideally 3-4 times per week, and consider seeking professional guidance to address your specific limitations.
Your swing will thank you, and so will your scorecard!
Take your game to the next level and schedule your Golf Mobility Assessment today!
Here's to your health, and your golf game!
Dr. David Didlake, DPT
PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT
Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"
Follow me @theintegrativeclinic @thestlgolfdoc
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This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment.
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