3 Mobility exercises for every golfer

Golf is a game of precision, and much of that precision comes from having sufficient mobility in the right places. Improving your flexibility and range of motion not only helps you achieve better swing mechanics but also helps prevent injuries. Here are three essential mobility exercises that every golfer should include in their routine:

1. Hip Flexor Stretch

The hips play a significant role in generating power during your swing. Tight hip flexors can limit your rotation, affecting your swing speed and accuracy. To stretch your hip flexors, get into a lunge position with your back knee on the floor. Push your hips forward gently, feeling the stretch in the front of your back thigh. Hold for 30 seconds on each side.

2. Thoracic Spine Rotation

A strong and mobile upper back (thoracic spine) is key to proper swing rotation. Start by laying on your side with your knees bent. Place one hand behind your head and rotate your upper body to one side, trying to touch your elbow to the floor behind you. Perform 10-20 reps. Repeat on both sides to improve upper body mobility.

3. Shoulder Wall Slides

Shoulder mobility directly impacts your swing plane and follow-through. Stand with your back against the wall and arms bent at 90 degrees. Slide your arms up and down the wall while keeping your core engaged and back flat. If you are uncomfortable keeping arms on the wall, you may bring them forward slightly into a pain free range. This exercise improves both shoulder mobility and posture.

How a Physical Therapist Can Help

While these exercises are great starting points, a physical therapist can assess your unique mobility needs and identify any specific limitations that could be affecting your performance. At Swing & Sport Physical Therapy, we specialize in helping golfers like you optimize their mobility, improve swing mechanics, and prevent injuries through personalized care plans. Our hands-on approach allows us to address your limitations directly, helping you play pain-free and at your best.

Don’t let mobility restrictions hold you back. If you need guidance on where to go next, call for a free 15 minute consultation today and take the first step toward improving your golf game!

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