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

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.ย 

Whether you spend 40 hours a week at a desk or you play golf every day, you probably donโ€™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, itโ€™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 day๐Ÿช‘๐Ÿ’ป? Yeah, me too. After a long day of sitting you probably feel: โœ”๏ธfeel tightness in the hips โœ”๏ธache in the lower back โœ”๏ธtension in the neck/shoulders โœ”๏ธfatigue and tiredness โœ”๏ธBLAHHHHH Itโ€™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 weโ€™re not using tend to atrophy (if you don't use it, you lose it ๐Ÿ˜‰๐Ÿคท๐Ÿปโ€โ™€๏ธ). 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 ๐ŸฅŠ those feelings. There isnโ€™t one workout alone โŒ that can make up for the endless hours we spent sitting. Itโ€™s more effective to consistently incorporate simple mobility exercises ๐Ÿง˜โ€โ™€๏ธ throughout the day. When you learn to move the joints through their fullest range of motion, youโ€™ll feel better, move better, and get stronger๐Ÿ’ช๐Ÿป. ๐“๐ก๐ž๐ฌ๐ž ๐Ÿ” ๐ฆ๐จ๐›๐ข๐ฅ๐ข๐ญ๐ฒ ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž๐ฌ ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž. All it takes is as little as 5๏ธโƒฃ minutes, a few times a day. You can repeat each exercise for 5-10 reps, as many sets as you want/need. Itโ€™s important to remember that when working through mobility exercises, that youโ€™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: โœ…more energy โœ…better posture โœ…reduced aches/pain โœ…more clarity/focused โœ…better workouts ๐ˆ๐Ÿ ๐ฒ๐จ๐ฎ'๐ซ๐ž ๐ฌ๐ญ๐ฎ๐œ๐ค ๐ฌ๐ข๐ญ๐ญ๐ข๐ง๐  ๐š๐ญ ๐š ๐๐ž๐ฌ๐ค ๐š๐ฅ๐ฅ ๐๐š๐ฒ, ๐ฒ๐จ๐ฎ ๐ฆ๐ข๐ ๐ก๐ญ ๐š๐ฌ ๐ฐ๐ž๐ฅ๐ฅ ๐Ÿ๐ž๐ž๐ฅ ๐ ๐จ๐จ๐ ๐๐จ๐ข๐ง๐  ๐ข๐ญ. Save it ๐Ÿ–ฑ, try it out ๐Ÿคธ๐Ÿปโ€โ™€๏ธ, and let me know how you feelโฌ‡๏ธ!

A post shared by RACHELใ€ฐ๏ธFitness+Health Coach (@mindmusclemvmt) on

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 โ€œTโ€ 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.
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4. Lizard Lunge to Rotation: Starting in a plank position, bring one foot up and outside the same sideโ€™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 youโ€™re going to sit in a chair. Rotate your torso and reach down inside the same sideโ€™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 youโ€™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.

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Rachel Bleier

Golf.com Editor