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: 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 4 daily stretches every golfer should do
These 4 exercises target the key muscle groups involved in your golf swing, helping you warm up, recover, and stay consistent on the course. Watch the full video to follow along with each movement and see how to integrate them into your daily routine.
Bent over lock rotations: prepare your lower back for rotational power.
Crossed side to side: loosen your posterior chain for better putting posture.
Banded rotations: build controlled tension to increase swing speed.
Shoulder flaps: improve your top-of-backswing position and shoulder control.
Exercise 1/4: bent over lock rotations
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 from rotating 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, keeping 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, the resistance band is placed under the feet and held with both hands
• Keep the arms straight and perform torso rotations, lifting the arms to shoulder height
• Control the movement when returning 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°, torso upright
• Perform a rotational movement of the hand around the axis created by the arm
• Slow and controlled movements
Targeted Areas
Shoulders, Rotators
Equipment Required
None
Why mobility is key for golfers
Mobility directly affects the quality and consistency of your golf swing. Limited range of motion, especially in the hips, shoulders, and thoracic spine, can cause compensations that reduce power and increase strain on your joints.
Improving flexibility through daily mobility helps:
Maintain posture throughout your swing.
Generate more torque and speed safely.
Reduce the risk of common overuse injuries in the lower back and shoulders.
Support faster recovery between games or practice sessions.
Practical ways to apply these stretches
Pre-round routine: Perform all four stretches as part of your warm-up to prepare your joints and muscles before hitting the first tee.
Post-round recovery: We’ll have an article on which stretches to perform post-round.
Practice days: Use these stretches to stay mobile even when just practicing at the range.
Off-season training: Combine them with light resistance or core work to maintain mobility and swing readiness all year round.
Common problem areas for golfers
Body Area
Common Issue
Impact on Swing
Stretch Focus
Lower Back
Stiffness or tightness
Reduces rotation and power
Bent Over Lock Rotations
Hamstrings
Tightness from prolonged standing or walking
Affects posture and setup position
Crossed Side to Side
Shoulders
Limited external rotation
Causes over-the-top downswing
Shoulder Flaps
Thoracic Spine
Poor mobility
Limits turn and fluidity
Banded Rotations
FAQs
How often should golfers stretch? Most golfers benefit from stretching daily, especially before and after rounds. Consistency helps maintain mobility and prevent stiffness from repetitive movement patterns.
Can stretching really improve my golf swing? Yes. Improved flexibility in your hips, shoulders, and spine supports smoother rotations and can help increase swing speed while reducing discomfort.
Should I stretch before or after playing golf? Both. Dynamic stretches like banded rotations before playing prepare your body for movement, while slower stretches after a round support recovery.
What causes lower back pain in golfers? It often stems from limited hip and thoracic mobility, forcing the lower back to over-rotate during your swing. Targeted mobility exercises can help alleviate this imbalance.
How long should a golf stretching session take? A short routine of 5–10 minutes daily is enough to make a noticeable difference in flexibility, posture, and performance.
Entfesseln Sie lhren Körper
Beginne Sie lhre Reise zu besserer Mobilität
Sie sind nur 4 Schritte davon entfernt, lhre volles Potenzial zu entfalten.
