Fitness & Warm-Up · Drill
A Four-Part Mobility Session
Part of our fitness & warm-up programs for tight or stiff, back or age. Build a program with it
Build each mobility session from four pieces. First, foam roll your upper back. Pause on sore spots. Second, an upper-body move. Lie with the roller under your upper back and gently arch over it, keeping your lower back still. Third, a hip move. Cross one ankle over the other knee and gently push the crossed knee away. Fourth, practice moving your chest and hips separately. Turn them slowly in opposite directions. That separation helps your swing.
The drill
- Foam roll your upper back.
- Arch gently over the roller.
- Cross-legged hip stretch, pushing the knee away.
- Turn chest and hips opposite ways.
- Repeat a few times a week.
Why it works
A golf swing needs your chest to turn while your hips resist or lead in a different direction. If your upper back is stiff or your hips are tight, your body finds the turn elsewhere, often by swaying or by overusing your arms and lower back. This session loosens the upper back and hips, then trains you to move them separately so each can do its own job.
Common mistakes
- Rolling quickly back and forth over the roller.Move slowly and pause on sore spots until the tension eases.
- Letting your lower back arch when you extend over the roller.Keep your lower back still and bend only through your upper back, gently.
- Turning your chest and hips the same way together.Turn them slowly in opposite directions so you feel the gap between them.
How you'll know it's working
- Your upper back feels looser and less sore on the second pass over the roller.
- You feel a stretch in the hip of the crossed leg, not in your knee.
- You can turn your chest one way while your hips stay still or turn the other way, without your lower back taking the strain.
Make it easier or harder
Easier: Skip the roller pauses and do each move for a shorter time, keeping the turns small and slow.
Harder: Hold each stretch and pause longer, and make the opposite turns larger while keeping the movement slow and controlled.
Common questions
How often should I do a golf mobility routine?
A few times a week is enough to start. Stop if anything hurts.
Why does separating chest and hip turn help a golf swing?
It lets your upper body turn while your lower body stays stable or leads the move. That gives you a bigger turn without relying on your arms or lower back.
