Fitness & Warm-Up · Drill
A 10-Minute Mobility Routine
Part of our fitness & warm-up programs for tight or stiff, back or age. Build a program with it
You don't need an hour. Ten to fifteen focused minutes can improve the mobility golfers need. Start with a hinge and turn. Push your hips back, put one elbow inside your knee and reach the other arm from the floor up to the ceiling. Then sit with both legs bent at right angles, chest tall, and lean over your front leg. Finish lying on your side, rotating your upper back while your hips stay put. Do two or three sets of 8 to 10.
The drill
- Hinge, elbow to knee, reach up.
- Seated hip stretch with both legs bent.
- Side-lying upper back rotation.
- 2 to 3 sets of 8 to 10.
- Keep it to 10-15 minutes.
Why it works
The golf swing needs your hips to rotate and your upper back to turn while your lower body stays stable. Limited hip or thoracic movement forces the lower back and arms to make up the difference, which changes your swing path and contact. This routine moves the hips and upper back through the ranges the swing uses, so they can turn without help from other areas.
Common mistakes
- Rushing through the reps so the stretch never happens.Slow each rep down and pause briefly at the end of the range.
- Letting the hips roll back during the side-lying rotation.Keep your knees stacked and your hips still so the turn comes only from your upper back.
- Rounding the lower back and dropping the chest in the seated hip stretch.Keep your chest tall and lean from the hips over your front leg.
How you'll know it's working
- Your reach in the hinge goes higher and your chest points further up than in your first sessions.
- Your top arm rests closer to the floor in the side-lying rotation without your hips moving.
- Your backswing and finish feel freer, and you can turn without your lower back tightening.
Make it easier or harder
Easier: Use a smaller range, do one set of 8, and move slowly until each position feels comfortable.
Harder: Pause for two or three seconds at the end of each rep and work up to three full sets of 10.
Common questions
How often should I do a golf mobility routine?
Doing it a few times a week works well, and you can also use it as a warm-up before a round. Stop if anything hurts.
Should I do mobility work before or after playing golf?
Before a round, it prepares your hips and upper back to turn. After a round, it is a good way to loosen up, and both are fine.
