Women’s Fitness Tips: 6 mobility exercises every golfer should be doing

By: Rachel Bleier October 23, 2020

Brooke Henderson goes through her pre-round mobility routine.

Mobility is key to a healthy body and a good golf swing.

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This is hardly a hot take, but it’s still something too many golfers ignore: Mobility is incredibly important for getting the most out of your swing.

Whether you spend 40 hours a week at a desk or you play golf every day, you probably don’t focus enough on your mobility.

If you feel tightness in your hips, aches in your lower back, tension in your neck and shoulders or just feel fatigue after a long day, you could benefit from a good mobility routine.

Any of this sound familiar? If so, it’s a common issue among amateur golfers and weekend warriors. As Rachel Duvall, NASM CPT explains, this happens because sitting messes with your muscles and movement patterns which leads to muscle and joint dysfunction, instability and misalignment. All of this contributes to aches, pains, and could lead to more severe injury down the road.

However, with a simple mobility routine like the one below, you can combat the negative effects of being sedentary, and more importantly, play better golf.

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Sitting at the desk all day🪑💻? Yeah, me too. After a long day of sitting you probably feel: ✔️feel tightness in the hips ✔️ache in the lower back ✔️tension in the neck/shoulders ✔️fatigue and tiredness ✔️BLAHHHHH It’s pretty common to feel that way. Something is happening throughout the body the longer we sit . The muscles & movement patterns we use to sit in a certain position get stronger. The ones we’re not using tend to atrophy (if you don't use it, you lose it 😉🤷🏻‍♀️). This leads to muscle & joint dysfunction, instability, and misalignment. All which could contribute to aches, pains, and more severe injury down the road. Luckily there is a way we can fight 🥊 those feelings. There isn’t one workout alone ❌ that can make up for the endless hours we spent sitting. It’s more effective to consistently incorporate simple mobility exercises 🧘‍♀️ throughout the day. When you learn to move the joints through their fullest range of motion, you’ll feel better, move better, and get stronger💪🏻. 𝐓𝐡𝐞𝐬𝐞 𝟔 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞. All it takes is as little as 5️⃣ minutes, a few times a day. You can repeat each exercise for 5-10 reps, as many sets as you want/need. It’s important to remember that when working through mobility exercises, that you’re focusing on squeezing the muscles throughout the whole body. You want to control the movement, not just try and get through it. Expect to feel: ✅more energy ✅better posture ✅reduced aches/pain ✅more clarity/focused ✅better workouts 𝐈𝐟 𝐲𝐨𝐮'𝐫𝐞 𝐬𝐭𝐮𝐜𝐤 𝐬𝐢𝐭𝐭𝐢𝐧𝐠 𝐚𝐭 𝐚 𝐝𝐞𝐬𝐤 𝐚𝐥𝐥 𝐝𝐚𝐲, 𝐲𝐨𝐮 𝐦𝐢𝐠𝐡𝐭 𝐚𝐬 𝐰𝐞𝐥𝐥 𝐟𝐞𝐞𝐥 𝐠𝐨𝐨𝐝 𝐝𝐨𝐢𝐧𝐠 𝐢𝐭. Save it 🖱, try it out 🤸🏻‍♀️, and let me know how you feel⬇️!

A post shared by RACHEL〰️Fitness+Health Coach (@mindmusclemvmt) on Oct 7, 2020 at 10:34am PDT

1. 90-90 Hip Stretch: Sitting with one leg at a 90-degree angle in front and the other behind you at 90-degrees, place your hands on the floor outside your front leg. Lean forward, bringing your belly button toward the ground and keeping your chest up. Sit up and rotate toward the back hip, landing in a 90-90 position on the opposite side. Repeat 10 times.

2. Open Book Stretch: This stretch will target your thoracic spine. Start by lying on your side with your knees at a 90-degree angle and your arms straight out in front of you. Rotate your top arm toward the ceiling and around your body. Try to get both of your shoulders to touch the ground, keeping your knees and shins aligned.

3. Iron Cross: Laying on your back with your arms out to your sides in a “T” position and your legs out. Lift one leg straight up and rotate across your body. As you do this, try to keep your shoulders down and the resting leg straight. Engage your core to lift your leg back up. Alternate sides for a total of 10 reps.

A woman stretches to improve her flexibility. — Why good flexibility in your golf swing is a double-edged sword
By: Rachel Bleier

4. Lizard Lunge to Rotation: Starting in a plank position, bring one foot up and outside the same side’s hand. Shift your weight forward over your hands and rotate your same side arm up to the ceiling. Step back into the plank position and repeat on the opposite side for 10 reps.

5. Windmill: Standing with your feet hip width apart, put one arm straight up to the ceiling and the other arm pointing straight down to the ground. Sit your hips back like you’re going to sit in a chair. Rotate your torso and reach down inside the same side’s leg to the ankle. Keep your core tight and squeeze your hamstrings as you stand back up. Repeat on the opposite side.

6. Walkouts: In a standing position reach down and put your hands on the ground. Walk your hands out win front of you until you’re in a full plank. Slowly walk you hands back to your feet and stand tall. Repeat 5-10 times.

With consistency, a mobility routine like this one will help you feel better on and off the course.