The best mobility exercises for golf mean preparing your body, mainly for rotational purposes, to handle repetitive impacts so you feel ready from the very first swing, while also reducing the risk of injury.
Science is clear on this: lower back, elbows, and wrists suffer the most from swing repetition, especially if you over-rotate during your backswing. Passive stretching is known to be detrimental before exercise, which is why active stretching, muscle activation, and massage should be prioritized.
The Four Best Warm-up Stretches for Golf
These four exercises will help you have a body ready for effort, prevent issues and improve your ROM to free your swing:
Bent over locked rotations: Prepare your lower back for rotational load while keeping your base stable.
Crossed side to side: Improve posterior chain mobility for reduced back pressure and a stronger putting stance.
Banded rotations: Create dynamic tension to activate your trunk and increase swing speed.
Shoulder flaps: Improve shoulder external rotation to set up a smoother, more consistent backswing.
Exercise 1/4: Bent Over Locked Rotation
Focus
Details
Timing
Perform for 1 minute per side
Stimulus
Tension in the chest and stretched out arm
Instructions
• Chest leaning forward, back straight
• One hand stopping the pelvis rotate by holding the opposite knee
• Large rotation of the chest, arm stretched out
Targeted Areas
Hips, Lumbar, Shoulders
Equipment Required
None
Exercise 2/4: Crossed Side to Side
Focus
Details
Timing
Repeat for 1 minute
Stimulus
A stretch behind the thighs, with tension in your chest
Instructions
• Stretch your arms and legs wide apart
• Use your hand to contact the opposite foot, with your legs stretched
• Proceed with slow and controlled movements
Targeted Areas
Hamstrings, Lumbar
Equipment Required
None
Exercise 3/4: Banded Rotations
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the shoulders and core stabilizing muscles
Instructions
• Standing, elastic band is placed under the feet and held with both hands
• Arms kept straight, torso rotations lifting the arms to shoulder height
• Controlled movement with a return to the initial position, alternating sides
Targeted Areas
Lumbar, Traps
Equipment Required
Resistance Band
Exercise 4/4: Shoulder Flaps
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the shoulders and trapezius
Instructions
• Elbow at shoulder height, bent at 90° with an upright torso
• Rotational movement of the hand around the axis created by the arm
• Slow and controlled movements
Targeted Areas
Shoulders, Rotators
Equipment Required
None
Why Golfers Need Mobility Before Playing
Common causes of discomfort on the course
Lower back overload. Poor hip or thoracic mobility often forces the lower back to over-rotate.
Tight posterior chain. Hamstrings and glutes influence posture and putting stance.
Restricted shoulder rotation. Limited range can alter swing path and timing.
Fatigue. Walking 18 holes while swinging with poor movement efficiency increases stress on joints.
How Mobility Links to Performance
Area of Mobility
Golf Performance Benefit
Hips
More rotational power and smoother weight transfer
Thoracic spine
Greater backswing and follow-through range
Shoulders
Consistent club path and reduced strain at impact
Posterior chain (glutes, hamstrings)
Stronger stance, balance, and posture
Practical Scenarios
Pre-round warm up. Use these stretches for 5–10 minutes before teeing off to increase swing speed and reduce stiffness.
Driving range session. Combine with practice swings to ensure you rotate through the hips and thoracic spine, not the lower back.
During a competition. Short, dynamic movements like banded rotations or shoulder flaps can be repeated between holes to keep mobility “switched on.”
Post-round recovery. Repeating the same stretches can support recovery and reduce next-day soreness.
FAQs
What stretches should I do before playing golf? Dynamic stretches such as bent over lock rotations, banded rotations, and shoulder-focused mobility work are most effective for preparing your swing.
Can stretching improve my golf swing speed? Yes, mobility routines that target hip and thoracic rotation are often linked with increased swing efficiency and speed.
Why does my back hurt after golf? Restricted hip or thoracic mobility can overload the lower back during the swing. Stretching these areas can help reduce this compensatory stress.
How long should a golf warm up take? A focused 5–10 minutes of mobility work is usually enough before a round, especially when combined with practice swings.
Should I stretch after playing golf too? Yes, post-round stretching supports recovery, reduces muscle tightness, and can help prevent recurring soreness.
