Move Better, Swing better.

Golf season is around the corner!

The winter months can make it harder to get outside and keeping moving as regularly as in the summer sun. As spring approaches, it is important to make sure your body has the mobility to start your golf season off right. 

Why Mobility?

A golf swing requires force generation and transfer from the feet up and out the arms for power. If there is a weak spot in the chain, say a hip that doesn’t move well or a stiff back, you will lose force transfer and your output, the power of your swing, will be diminished. 

Proper mobility also limits aches and pains that may develop as an area compensates for the stiff joint. This is especially relevant for low back soreness, which can develop because of a stiff spine or poor hip movement. 

Signs you might have poor hip or back mobility:

• Groin pain

• Slouched posture

• Difficulty tying shoes or putting on socks

• Feeling stuck in your back swing

• Back or shoulder soreness after a round of golf

While limited mobility can be a huge stumbling block for your game, there are ways to improve it! Check out some of the most common mobility restrictions for the hip and back and ways to improve your movement below.  Our athletic trainer, Gab, demonstrates all these exercises on our Youtube channel. Check it outhere!

Hip Rotation

Good hip rotation is crucial for a powerful golf swing. If your hip mobility is limited, you won’t be able to rotate as far during your swing and more stress will be transferred to the low back. 

Seated hip IR

To complete this exercise:

1. Sit with a foam roller or pillow between the knees and your feet hanging above the floor

2. Gently squeeze the foam roller and push your feet out to the sides

3. Repeat 2x8

90-90 switches with trunk rotation

To complete this exercise: 

1. Sit with your feet flat on the floor a little wider than hip width apart. 

2. Drop both knees to the left without rotating through the trunk or changing foot position

3. Rotate your trunk to the right

4. Return to neutral trunk position and lift your knees back to the starting position. 

5. Drop both knees to the right without rotating through the trunk or changing foot position

6. Rotate your trunk to the left 

7. Return to neutral trunk position and lift your knees back to the starting position. 

8. Repeat 6x on each side 

Thoracic rotation

Full thoracic rotation allows for a longer back swing and better club position for force generation. If your thoracic mobility is limited, more stress will be transferred to the low back and your swing power will suffer. 

Split stance trunk rotation

To complete this exercise:

1. Stand with your feet hip width apart

2. Step one foot back and keep your weight on your back toe

3. Hinge forward from the hips and drop your arms down towards the ground. 

4. Lift one arm towards the sky, rotating from the midback.

5. Return that arm down by the other and lift the other arm up towards the sky.

6. Repeat 6 with both the right and left foot forward. 

Row to trunk rotation

To complete this exercise:

1. Stand with your feet parallel, hip width apart.

2. Hinge forward from the hips until your hands are at knee level.

3. Row one arm up, pinching the shoulder blade back

4. Keeping your shoulder pulled back, rotate open and extend your arm overhead

5. Bring your arm back to the row position and then lower back towards the floor

6. Repeat 8x on both sides.

Don’t let poor mobility affect your golf game. The FIXXED clinicians are here to help you move better! Whether you are looking for preventive care or rehab for injuries that are keeping you away from the golf course, FIXXED is the place for you!