Unlock your swing and protect your back with these daily moves.
Most golfers think "stretching" means touching their toes. But golf requires dynamic mobility: the ability to control your joints through a range of motion. Here are the 5 drills every golfer needs.
Why: You need a minimum of 45° of seated thoracic rotation to complete a full backswing safely. Without this, the lumbar spine (which only has ~5° of rotation) is forced to torque, leading to injury.
How: Lie on your side, knees bent at 90°. Open your top arm across your body like a book page, following it with your eyes. Keep knees glued together.
Why: PGA Tour averages show players have over 45° of internal hip rotation. This mobility is crucial for loading into the trail hip without swaying and clearing the lead hip to prevent early extension.
How: Sit on the floor with legs in a 90/90 position. Without using hands, rotate your hips to switch the legs to the other side.
Why: Poor ankle mobility leads to early extension ("goat humping") and loss of posture.
How: Stand facing a wall. KEEP your heel down and try to touch your knee to the wall 4 inches away.
Why: Teaches spinal segmentation and control.
How: On all fours, arch your back up (Cat) and then drop your belly down (Cow), moving one vertebrae at a time.
If you struggle with these basic patterns, your swing is compromised. Our Golf-Specific Gym (available daily to members) has the equipment you need to load these movements safely.
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