Golf Mobility Exercises: The Foundation of a Powerful Swing

Introduction: Why Golf Mobility is Essential for Success

It almost goes without saying, but I’ll say it anyway: to be a successful golfer, you need more than just a set of clubs and hours of practice. Proper golf mobility exercises are essential for developing your game and reaching your highest potential.

Power, strength, speed, balance, and mobility are key physical elements for playing golf well. But at the base of it all lies mobility—think of it as the foundation of the “golf pyramid” (if anyone’s coined that, you saw it here first!). Limited mobility restricts your strength, power, and injury resilience. In short: mobility matters!

The Compensation Principle in Golf Mobility

When your body can’t move as it’s designed, it compensates. For example, limited hip mobility might cause you to sway, slide, put extra stress on your spine, or “stand up” early during your swing. While you may still hit the ball, these compensations can negatively affect your performance and increase injury risk.

Golf professionals can sometimes coach around physical limitations (think Jon Rahm’s unique swing), but for most golfers, improving mobility through targeted exercises is the best route for better performance and longevity in the game. Understand that Jon has to be coached around his limitations because they can't be changed!

Assessing Your Golf Mobility: Simple At-Home Tests

How much mobility do you really need for golf? Answer: Quite a bit—especially if you want to avoid swing flaws like reverse spine angle or early extension, which are leading causes of low back pain in golfers.

Try these three quick mobility tests:

1. Toe Touch Test: Can you bend forward and touch your toes without bending your knees? (No cheating!)

   
   

2. Wall Sit with Overhead Reach: Can you perform a wall sit with a flat back, and simultaneously touch the wall with your thumbs while keeping elbows straight? (Again, no cheating!)

   
   

3. Standing Hip Rotation: Can you rotate either leg 60° during your backswing and downswing while standing?

Most golfers struggle with at least two of these tests. If you do too, you’re not alone—hours of sitting at a desk can sap mobility for almost everyone!

Addressing Your Golf Mobility Restrictions

If you found any of the above movements difficult, or if one side felt tighter than the other, you likely have some mobility restrictions.

These can arise from:

• Soft tissue restrictions

• Joint limitations

• Pain or injury

Bicep muscle limiting elbow flexion

Elbow joint limiting elbow extension

Pain limiting movement

Each cause requires a different solution—let’s break them down with targeted exercises.

Soft Tissue Golf Mobility Exercises

If your restriction is due to tight muscles or fascia, stretching and massage can help.

Here’s a favorite:

Supine Straight Leg Raise

• How to do it: Lie on your back with one leg raised on a doorframe, the other flat on the floor.

• Duration: Hold for 30-60 seconds per side.

• Benefit: Improves hamstring and hip mobility—key for a better, pain-free swing.

Bonus tip: Techniques like scraping, cupping, or body tempering may also help, but always consult a professional before trying advanced treatments.

Scraping

Cupping

Body Tempering

Joint-Related Golf Mobility Exercises

When joints are the issue, specific exercises can restore movement.

Try this golfer-approved drill:

Hip Windshield Wipers

• How to do it: Sit on the floor with your legs extended and spread apart. Keep your back tall. Slide one leg outward from the hip as much as you can, then rotate it in and out

• Duration: Gently rotate in and our for 30-60 seconds per side.

• Benefit: Increase hip rotation for a smoother, more powerful swing.

  
  

Note: Some joint restrictions require hands-on care. If mobility doesn’t improve, consider seeing a physical therapist or golf movement specialist.

Pain-Related Restrictions: When to Seek Help

If pain is limiting your mobility, don’t push through it. Pain is a warning sign—seek help from a medical professional. Early intervention prevents chronic problems and gets you back on the course sooner.

Additional Golf Mobility Exercises to Add Variety

To make your routine even more effective, consider adding:

Hip 90/90 Stretch

Modified Hip Flexor Stretch

Cat-Cow Stretch

• Hip 90/90: Targets hip internal and external rotation, crucial for a full swing.

• Half-Kneeling Hip Flexor Stretch: Addresses tight hip flexors from sitting.

• Cat-Cow Stretch: Promotes spinal flexibility and awareness.

Conclusion: Prioritize Golf Mobility for Better Performance

Incorporate golf mobility exercises into your training at least 3-4 times per week. Good mobility prevents injuries, unlocks hidden power, and improves your consistency on the course.

Mobility work is an ongoing process, not a quick fix. For best results, perform these exercises consistently and consider professional guidance for your unique needs.

Ready to transform your game?

Take your golf to the next level—schedule your Golf Mobility Assessment today!

SCHEDULE HERE

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

About the Author

Dr. David Didlake, PT, DPT is a fellowship trained integrative physical therapist and golf performance specialist with extensive experience in sports injury recovery, headache management, and spine related pain. He holds advanced certifications in manual therapy, dry needling, and golf performance, and as owner of Integrative Therapeutics, he is passionate about helping active adults achieve their goals safely and effectively.

Medical Disclaimer

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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