Golf Mobility: FREE Follow-Along Mobility Exercises for Golfers
Want a smoother, more powerful swing that lasts for years?
Mobility is the foundation of a strong, pain-free golf game. Unlike static stretching, mobility training helps you build control, strength, and stability through your full range of motion—especially in the hips, spine, and shoulders.
If you’re struggling with stiffness, inconsistent swings, or lingering aches, these targeted mobility drills can help you move better, swing easier, and feel stronger—without needing a gym.
Let’s get started! 👇👇👇
Standing Mobility Warm Up
A quick, effective way to warm up the joints before you hit the range or the course.
Torso Twists
Prepares your spine for the rotational demands of the golf swing.
⏱ Reps: 30 sec – 1 min
✅ Tips: Keep hips facing forward; let arms swing loosely.
Hip Circles
Loosens hips to increase rotation and power through your swing.
🔁 Reps: 8–10 circles each way
✅ Tips: Keep feet grounded and core lightly engaged.
Shoulder Rolls + Arm Swings
Warms up shoulders and upper back for a full and fluid swing arc.
⏱ Reps: 1 min total
✅ Tips: Alternate directions, keep jaw/neck relaxed.
Hands-and-Knees Mobility
These controlled movements target golf-specific joints and improve movement coordination.
Cat-Cow Stretch
Improves spinal flexibility for a smooth backswing and follow-through.
🔁 Reps: 6–10 rounds
✅ Tips: Move slowly with breath.
Thread the Needle
Opens the upper back and shoulders for enhanced torso rotation.
🔁 Reps: 3–5 per side
✅ Tips: Keep hips stacked and move with control.
Bird Dog Reach
Builds core stability and balance critical for consistent swings.
🔁 Reps: 8–10 per side
✅ Tips: Keep hips steady, reach long.
Mobilize the Legs with Lunges
Lunges help open up your hips, stretch tight hamstrings, and prep your body for rotation.
Low Lunge to Half Split
Stretches hip flexors and hamstrings to increase your swing’s reach and rotation.
⏱ Reps: 20–30 sec per pose, repeat 2–3x
✅ Tips: Keep hips square; use yoga blocks if needed.
Lunge with Overhead Reach
Lengthens side body and hips, helping you extend fully through your swing.
⏱ Reps: 20–30 sec per side, repeat twice
✅ Tips: Avoid arching low back; lift through fingers.
Lizard Lunge with Thread the Needle
Combines hip opening with upper back rotation to enhance overall swing mobility.
🔁 Reps: 3–5 twists per side
✅ Tips: Lower back knee if needed; inhale to open, exhale to thread.
Floor-Based Mobility
Use the ground to support deeper, more focused mobility work.
Supine Figure 4 Rocking
Releases tight hips and glutes that can limit your swing rotation.
⏱ Reps: 30–60 sec per side
✅ Tips: Keep shoulders soft; flex top foot.
Windshield Wipers
Mobilizes lower back and hips to reduce stiffness and improve rotational control.
🔁 10–12 total reps
✅ Tips: Move slowly; exhale as knees drop.
Supine Twist with Arm Reach
Enhances spinal rotation and shoulder mobility for a fuller backswing.
⏱ Reps: 30 sec per side, repeat once
✅ Tips: Keep knees stacked and opposite shoulder grounded.
Commit 2–3x/week to see real changes on the course.
Mobility is the secret to smoother swings and less pain—but it only works if you stick with it. These short, repeatable drills help you stay mobile, powerful, and injury-free on and off the course.
Need help staying consistent with your mobility work? 👇👇👇
FAQs
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Nope! This is yoga made for golfers—no experience or flexibility required. Just follow along and move at your own pace.
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Each session is built around the specific needs of your golf swing—mobility, rotation, balance, and injury prevention. It’s not generic yoga—it’s golf performance training.
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Most are just 10–25 minutes. Perfect for busy schedules or a quick pre-round warm-up or cooldown
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Many golfers feel a difference after the first session. With 2–3 sessions a week, you’ll likely notice improved swing mobility, less stiffness, and better recovery within a few weeks.