A great golf swing requires more than skill- it demands mobility, flexibility, and balance. A daily stretching routine can make a significant difference if you’re feeling stiff, struggling with rotation, or experiencing aches after your rounds. That’s why we’ve put together a 15-minute follow-along stretch routine to help you move better and feel better on the course.
Why Mobility Matters for Golfers
Mobility is the foundation of a consistent and powerful golf swing. Your swing mechanics may suffer without sufficient flexibility in your spine, shoulders, and hips, leading to compensations that reduce efficiency and increase injury risk.
This quick and effective stretch routine is designed to target these key areas, ensuring better rotation, maintaining posture, and generating power more efficiently.
The Routine: Key Stretches for Golfers
1. Cat-Camel (Spine Mobility)
This exercise helps loosen up the spine by promoting flexion and extension.
how to do it:
- Get on all fours.
- Inhale as you lift your head and arch your back.
- Exhale as you round your back and tuck your chin.
- Repeat eight slow, controlled reps.
2. Open Book Stretch (Upper Body Rotation)
A great way to improve thoracic spine rotation, which is essential for a full backswing and follow-through.
how to do it:
- Lie on your side with your knees bent and arms extended forward.
- Rotate your upper body back, following your arm with your eyes.
- Hold briefly, then return to the start.
- Perform six reps per side.
3. 90/90 Hip Rotator Stretch
This stretch improves hip mobility, helping with weight transfer and rotation.
how to do it:
- Sit with one leg in front and one behind at 90-degree angles.
- Keep your back straight and lean slightly forward.
- Hold for six deep breaths per side.
4. Half-Kneeling Hip Flexor Stretch
Tight hip flexors can limit rotation and cause lower back discomfort. This stretch relieves tension and promotes better movement.
how to do it:
- Kneel on one knee with the other leg in front at 90 degrees.
- Engage your glutes and core to maintain good posture.
- Hold for six deep breaths per side.
5. Glute Bridges (Activation & Stability)
Strong glutes are crucial for stability and power in the golf swing.
how to do it:
- Lie on your back with your knees bent and your feet flat.
- Engage your glutes and lift your hips.
- Lower with control.
- Perform eight reps.
Make this a daily habit!
This routine takes 10-15 minutes and can be done anytime- whether in the morning, after your round, or while watching TV. Consistency incorporating these stretches will improve mobility and posture and lead to a smoother, more efficient golf swing.
Want to follow along step by step?
Watch the full video and download the free stretch routine guide for easy reference. You’ll find everything you need to move, feel, and play better golf!
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
Come In and See Us
Want to take your golf to the next level? Our FitGolf® Trainers are experts at working one-on-one with you to tailor a training program to meet the specific needs of your body and help you achieve the results you are hoping to see in your golf.
Want More Resources?
Looking for more exercise resources, blog posts or monthly golf-specific exercise content sent straight to your inbox?