Golf Mobility Exercises

Golf’s popularity is increasing. 2020 saw the number of registered American golfers rise to 24.8 million, an increase of 500,000 players from 2019. A shocking trend is emerging, though.

Cases of golf injuries are on the rise.

Did you know that golf is more dangerous than rugby, football, and boxing? According to a  2016 report by National health statistics, golfers sustained more injuries than rugby, football, and American football players.

To avoid being part of the statistics, invest in mobility exercises for golfers.

What are mobility exercises?

Mobility exercises improve your muscles, tendons, and joints’ flexibility and motion ranges, allowing you to achieve greater physical fitness.

Mobility exercises are critical in preventing golf injuries because they,

  • Stretch muscles – Mobility exercises help to stretch your muscles, reducing muscle tear and improving your flexibility.
  • Muscle strength – Motion workouts tone your muscles, improving muscle tension and length.
  • Reduce injury risk – Motion exercises allow your body to develop an optimal range of motion and flexibility, reducing the cases of injuries.
  • Better posture – Mobility workouts strengthen your back and muscles associated with posture.

This is vital to improve your power, accuracy, and swing during golf sessions. Here is a list of easy-to-do mobility workouts that are excellent for you.

1. Standing Forward Bend Stretch

The forward stretch acts on your hamstrings, hips, shoulders, lower back, and calves.

Step by step guide:

  • Start by standing straight with your legs slightly apart and shoulders relaxed.
  • Reach behind your back and intertwine your fingers. Slowly lift your arms towards your ears and off your back.
  • Gradually bend forward with your back and knees straight. Focus your eyes on your feet and stretch as much as you can.
  • Keep your back and knees straight at all times.
  • Hold in this position for 10- 30 seconds and then release
  • Do 2 to 5 reps.
  • Gradually increase the level of your stretch until you can comfortably touch your knees with your nose while stretching.

2. Shoulder Stretch

A shoulder stretch improves the length and fluidity of your swing, reducing muscle soreness, and increasing your swing power. Do this stretch before, during, and after your round of golf

Step by step guide:

  • Extend your right arm across your chest towards your left shoulder.
  • While keeping your right arm elbow at chest level, use your left arm to push your right elbow towards your chest.
  • Push your right elbow as far as it can go and hold for 10 to 30 seconds.
  • Do at least 2 to 5 reps before changing to the other hand.

3. Standing Quad Stretch

Quadriceps femoris (Quads) are a group of four muscles located at the front of your thighs. Quads help you stand, run, walk and keep your kneecap from shifting.

Working your quad helps improve your stability, provides a more stable base for your swing, and increases the power of your shot through weight shifting in your hips.

Step by step guide:

  • Stand on one leg and bend your other foot towards your buttocks.
  • Tuck your pelvis in, grab your bent ankle with your arm and slowly pull upwards
  • Pull until you feel a slight strain on your thighs and hip.
  • Keep this posture for 20 to 30 seconds.
  • Repeat the same procedure for the other leg.
  • Do 2-5 reps for both legs.

4. Kneeling hip flexor stretch

A hip flexor is a group of muscles on your upper thigh responsible for most of your lower body movements, including walking, kicking, and jumping.

Kneeling hip flexor stretch is perfect for alleviating lower back pain, Improving your posture, and ensuring that your legs and hip swivel correctly.

Step by step guide:

  • Start with your left knee on the ground and right knee in a lunge position.
  • Stretch your left foot such that your toes are pointing downwards
  • With your arms akimbo, gently push your hips forward until you feel a burning sensation on your left flexor muscle.
  • Hold this position for 20 to 30 seconds before switching to the other leg.
  • Repeat 2-5 reps

5. Thoracic Extension over Foam Roller

The thoracic spine refers to the region between your shoulders to your lower back. The thoracic spine is made for movement; to turn, twist, rotate and extend. Thoracic mobility is essential to avoid back pain, neck pain, proper posture, and upper mobility strength.

Here is a step by step guide on how to properly perform thoracic extension:

  • Start by lying flat with a foam roller just under your shoulder (T7 vertebrae)
  • Place your hands under your neck with your elbows pointed up, your knees bent, and your buttocks firmly on the ground.
  • Slowly move back over the foam roller, starting with the cervical spine moving intentionally through to the thoracic spine with your buttocks firmly planted on the ground all this while.
  • Extend as far as you can and hold for 10 seconds
  • Repeat the same on the descent
  • Repeat at least two reps of 10 sets each.

6. Standing IT Band stretch

The iliotibial band (IT band) is a thick band of muscle that runs from the outer thigh and terminates at the inset of the knee. The IT band syndrome is a common injury experienced by golfers due to overuse of the connective tissue of the outer thigh and knees. The ITB is responsible for stabilizing the knee, flexing, extending, abducting, and rotating the hip.

Step By Step Guide:

  • Stand freely and cross one leg behind the other.
  • Lean/bend to the opposite side of the crossed leg until you feel some tension in your thigh.
  • Push as much as you can and hold it there for 20- 30 seconds
  • Repeat the procedure 4 to 5 times, then switch sides.

7. Knee-to-chest stretch

The knee-to-chest stretch helps stretch the hip, gluteal and lumbar spine muscles. It also reduces pressure on the spinal nerves by creating space for nerves to exit the spinal column.

Step by step guide:

  • Start by lying flat on the ground with your knees either flat out or bent.
  • Start with your right leg, bend it at the knee.
  • Draw your right leg towards your chest with your hands, either holding the back of your thighs, knee, or shin bone to maintain that position.
  • Ensure that you’re completely flat and stretch your backbone without lifting your hips. Hold for 10 to 30 seconds.
  • Repeat 3- 5 times before switching legs.
  • Do a bonus stretch by bringing both knees to your chest and holding for 30 seconds.

8. Child’s pose stretch

A child’s pose stretch is helpful for conditioning the lower back, inner thighs, glutes, hamstring, and spinal extensors.

Step by step Instructions:

  • Start with your hands and knees on the ground and sink backward until you sit on your heels.
  • Walk your hands forward until your belly sits on your knees.
  • Extend your hands as far out as possible while keeping your palms flat on the floor
  • Hold this position for 1-2 minutes as you take deep breaths.
  • Do 2-5 reps before taking a break.

9. Anterior Pelvic Tilt

A pelvic tilt strengthens the lower abdominal muscles, glutes, hamstrings, improves hip balance, and reinforces the lumbar spine.

Step by step guide:

  • Start by lying flat with your knees bent and your feet flat on the ground. Your feet should be at least hip-width apart.
  • With your arms by your side, dig your heels in and lift your hips so that your upper thighs and knees are in a straight line,
  • Hold your position for 2- 5 seconds before gently lowering your body.
  • Repeat 10-15 times

10. Side-step-up

The side-step -up exercise works on your quadriceps, abductors, and glutes. This exercise can be done by any beginner and is quite simple. You can incorporate weights like dumbbells during this exercise.

Step by step guide:

  • Start by standing sideways to a raised platform, box, or step.
  • Put your right leg on the box, ensuring that the angle of your bent right leg is no more than 90 degrees.
  • Slowly raise yourself off the ground until you stand straight, your right leg being on the platform/box while your left leg is suspended in the air.
  • Slowly lower your body to the ground.
  • Repeat 10- 20 times before switching to the other foot

11. Butterfly Stretch

A butterfly stretch works on your inner thighs, groin, and hips. This exercise also strengthens the lower back and improves your posture.

Step By Step guide:

  • Start by placing the soles of your feet together and place your hands around your toes.
  • Pull your laced feet towards your chest and Inhale deeply while straightening your spine in the process.
  • Hold your breath for at least 2 seconds and exhale, letting your body fall deeply in the process.
  • Stay in this relaxed for 1-2 minutes before doing another round.
  • Repeat this exercise 2-4 times
  • For a tighter crunch, pull your knee closer to your chest.

These 11 exercises are an excellent way of improving your golf game and general body fitness. Always exercise with caution and never over-exert yourself as permanent damage may occur.

Frequently Asked Questions

Many people have bugging questions about fitness and golf in general. Below are some answers to frequently asked golf questions.

1. Who can benefit from golf fitness?

Any person who wishes to improve their fitness level and general well-being will benefit from golf fitness exercises.

2. Does your normal workout differ from golf exercises?

Not really; most fitness regimes are universal except for a few variations. Your normal workout may mirror a typical golf routine. Always ensure a proper balance of exercise between the different muscle groups.

3. How do you ensure as a golfer that you don’t develop persistent back problems?

Back problems are a common concern among most older golfers. As you grow older, gravity tends to take hold of your back, leading to bending and slouching.

Kyphosis or bending the thoracic spine is the most common back problem.

Back strengthening workouts can reverse the back bending problems and help you avoid future accidents while golfing.

Exercises such as planks, seated rotations, and glute bridges are a great starting point.

Wrap Up

Being physically fit has tremendous advantages to you. Fitness improves the quality of your life, reduces the risk of heart attack and other lifestyle diseases, and allows you to enjoy life’s little pleasures.

Golf mobility exercises are a great way to improve both your life and your golf game.

Golf Practice Plans with Step by Step Schedules to Follow