Stretches For Golf Mobility: Golf-Specific Dynamic Mobility Exercises
Stretches for golf mobility: If you’re plagued by pain, erratic swings, and low club head speed - immobility may be the culprit. Golf is a sport that requires a high-level understanding of dissociation between the upper and lower body. A lack of mobility through the hips, shoulders, and back will limit your potential for maximal power output. Fortunately, mobility can be targeted through strength training and dynamic stretching exercises.
Let’s Start At The Hips.
Lack of internal rotation mobility can lead to early extension, over-the-top downswing, excess sway, and slide, hanging back during the downswing, and/or excessive backward bend during the backswing. If any of these compensatory mechanisms ails you, try the 90-90 hip switch, cat-cow, hip CAR, and adductor rock.
90-90 Hip Switch
Cat-Cow
Hip CAR
Adductor Rock
Next Up, The Back.
The lumbar (lower) spine helps provide lumbopelvic stability through the backswing, and the thoracic (mid) spine helps to dissacociatevly rotate the torso during the back through swing. Limitations in the spine can cause lower and/or upper cross syndromes, excessive slide/sway, early extension, over-the-top downswing, excessive backward bend during the backswing, flat shoulder plane, and loss of posture. In addition to the cat-cow, try the following mobility exercises to help that spine move the way it wants: glute bridge, scorpion, open the book, and thoracic CAR.
Glute Bridge
Scorpion
Open The Book
Thoracic CAR
Lastly, Let’s Look At The Shoulder And Shoulder Girdle.
Limited external rotation and scapular rhythm can lead to chicken winging, casting, flat shoulder plane, and loss of posture. These ailments can lead to inconsistent ball striking, taking precious yardage and accuracy away from each stroke. Try incorporating driver shoulder mobility drills, lying scapular depressions, serratus-focused push-ups, and wall angels into your routine to move your shoulder more freely.
Driver Shoulder Mobility Drill
Lying Scapular Depression
Serratus Focused Push-Up
Wall Angel
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By Zach Hurley