Improving Mobility with 7 Golf Mobility Exercises

Every aspiring golfer tends to spend a lot of money on top-of-the-line clubs in order to improve their swing and decrease their handicap. The funny thing is, the quality of the clubs is not the key to perfecting the game.

In fact, you can drastically improve your swing just by working on your strength and mobility. If that perfect swing always seems to be out of reach, it is quite possible that you are dealing with some type of mobility issue that is affecting your performance. In order to golf like a pro, you need to keep your spine, hips and shoulders as mobile as possible.

If you believe that during those rainy days (when visiting your local course is simply impossible) you cannot work on your game, you couldn’t be more wrong. Rather than spending time on your couch or in bed waiting for better weather to return, you can use it to upgrade parts of your game that require your attention, such as your mobility.

Making sure that your body is functioning the way it should not only improve your swing but also help you stay healthy and avoid any injuries on the course.

Here are 7 Golf Mobility Exercises that will boost your mobility and enhance your performance.

Improving Mobility with7 Golf Mobility Exercises

Standard Lunges

Mobility in your hips can make or break your game, so do not skip this exercise. Put your feet together and stand up straight. Place your hands on your hips and then take a giant step forward, so you end up in a position where your front leg is at a 90-degree angle and your back leg is straight. Step back into a standing position and switch sides.

Repeat the whole exercise up to 12 times.

Lateral Lunges

Just like the previous exercise, this one can also boost your range of motion as well as your strength. It is similar to regular lunges, except that this time you won’t be stepping forward.

While standing perfectly straight, take a large step to your left and shift your weight to that side. Bend your left leg so it forms a 90-degree angle while keeping your right leg completely extended and then go back. Do the same exercise with your right leg. While alternating legs perform 12 repetitions.

Slingshot Lunges

If you wish to spice up your lunges and make them more intensive, you can check out the most popular exercise discs on the market and perform your workouts using these sliders.

To do slingshot lunges correctly, stand with your right foot slightly behind your left one and place it on the slider. While bending your left knee send your right leg back until your left leg is at a 90-degree angle. Slowly stand up straightening your left knee, bringing the slider forward again.

Repeat the exercise for one minute, then switch legs. If this seems too hard due to balance issues, hold onto a chair or a wall.

Quadruped T-spine Rotation

In order to improve your T-spine mobility make sure you include this simple exercise into your workout routine.

For starters, use your knees to get into a quadruped position and hands on the ground. Your knees should be underneath your hips and your hands beneath your shoulders. While keeping your spine in a neutral position, place one hand on the back of your neck and begin to rotate your head and shoulder down toward the other hand and then back up as far as possible.

Do not bend the arm that is on the ground and keep your elbow extended. For the second part of the exercise, move the hand that is on the back of your neck and place it on the low back with your palm facing up. Repeat the rotation in this position. Afterward, switch hands and do everything from the beginning.

Standing Wood Chop

As mentioned, in order to improve your swing you need to work on the mobility of your hips, back, and shoulders. Well, this exercise is basically 3 in 1. It integrates the movements of all these body parts and improves your strength.

Take your resistance band and place it underneath your left foot. This exercise should look like you are swinging an axe, so while slightly bending your knees, pull the band overhead to your right. After you have repeated the movement 10 times rest for 30 seconds and then switch sides.

Supine Spinal Twists

If you wish to enhance your torso mobility while boosting your core strength, perform supine spinal twists every time you work out. If you do everything correctly, your shoulders should receive a good stretch as well.

Lie down on the floor, raise your feet and bend your legs in a 90-degree angle, so your calves are parallel to the floor. Extend your arms out wide, so your palms are touching the ground if possible.  While in this position, slowly lower your legs to the right side of your body, hover above the ground for about 20 seconds, return to center and switch sides.

Make sure your knees are together at all times. About three reps should do the trick.

https://www.youtube.com/watch?v=elI403TmzZY

See More: Leg Exercises for powerful Golf Swing

Butterfly Stretch

This is one of the most basic stretch exercises out there and it is useful for improving hip rotation to the side. Sit up with your feet together and move your knees toward the ground. Hold your knees close to the ground for as long as you can and then lift them back up.

By repeating this exercise you will improve your mobility and stretch your groin muscles. Just make sure you keep your back straight the whole time.

Final Thoughts…

If you wish to increase your mobility and therefore improve your swing, you need to be patient and consistent. Incorporate these exercises into your everyday workout, and you will start to notice changes in just a few weeks. Since nutrition is important for any athlete, make sure you combine your exercises with whole foods and plenty of water.

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