20 Minute Mobility For Golfers! (FOLLOW ALONG)

Key points

• Keep the forehead resting lightly on the ground or floating neutral
• Focus movement in the scapulae and glenohumeral joints rather than arching the lower back
• Rotate thumbs toward the ceiling at the top of the overhead reach

Common mistakes

Hyperextending the lumbar spine or lifting the head excessively off the floor.

Key points

• Sit hips back toward heels to lock the lumbar spine in place
• Rotate purely through the mid and upper thoracic spine
• Follow the opening elbow with the eyes and breathe steadily

Common mistakes

Shifting the pelvis laterally or rotating through the lower back instead of the upper spine.

Key points

• Keep the supporting right arm pushing the ground away
• Maintain fixed hip alignment without rocking to the side
• Pause for a brief second at maximum thoracic rotation

Common mistakes

Yanking on the back of the neck with the left hand.

Key points

• Stack wrists under shoulders and knees under hips
• Move sequentially from the tailbone up to the cervical spine
• Coordinate deep diaphragmatic breathing with spinal curvature

Common mistakes

Hinging abruptly at one single pivot point instead of rolling through the entire spinal column.

Key points

• Thread right hand palm-up beneath the left armpit
• Gently press the back of the right shoulder into the mat for a stretch
• Sweep up smoothly into an open thoracic twist

Common mistakes

Allowing hips to skew dramatically off center.

Key points

• Feel the stretch across the posterior shoulder capsule and upper back
• Drive the rotation from the ribs while keeping the pelvis stable
• Exhale on the reach through and inhale as the chest opens

Common mistakes

Dumping full body weight uncontrolled onto the cervical spine.

Key points

• Engage posterior pelvic tilt before driving the hip forward
• Squeeze the trailing left glute to release the anterior hip flexors
• Optionally reach the left arm overhead with a gentle lateral bend to target the psoas

Common mistakes

Overarching the lower back instead of tilting the pelvis.

Key points

• Tuck tailbone under to isolate the front of the right hip
• Keep the front knee stacked directly over the left ankle
• Maintain upright tall posture through the crown of the head

Common mistakes

Leaning the torso forward onto the front thigh.

Key points

• Form 90-degree angles at both knees and hip joints
• Attempt to pivot from the hips while keeping chest proud and tall
• Use fingertips behind for support if hip mobility is restricted

Common mistakes

Slumping the spine or forcing knees to the floor with knee pain.

Key points

• Hinge forward from the hip crease keeping a flat, neutral spine
• Direct the sternum toward the center of the right shin
• Breathe into the right glute without rounding the upper back

Common mistakes

Rounding through the lower back to lower the head rather than hinging at the hips.

Key points

• Maintain long spine from tailbone through crown
• Feel the active stretch in the deep left hip capsule and piriformis
• Press the front knee gently into the floor on the return

Common mistakes

Hiking the left shoulder or collapsing the chest.

Key points

• Keep the right leg straight with entire sole or inner arch grounded
• Rock hips back until a gentle stretch is felt in the inner thigh
• Add thoracic rotation to link inner thigh mobility with rotational power

Common mistakes

Letting the lower back round aggressively when rocking back.

Key points

• Ground the left foot firmly parallel to the mat
• Control the rock-back depth to avoid groin strain
• Coordinate smooth exhalation as the torso rotates upward

Common mistakes

Bending the extended left knee during the rock-back.

Key points

• Keep the back left knee soft or floating strong
• Sink elbow inside the front heel to open the hip
• Follow the right thumb with your eyes as you rotate to full extension

Common mistakes

Letting the front right foot lift completely off the ground.

Key points

• Drive through the palms and open the ribcage smoothly
• Keep the left front foot flat and firmly planted
• Breathe deeply to expand the lateral ribs

Common mistakes

Rushing the rotational sweep without pausing at the bottom or top.

Key points

• Hold onto toes or shins throughout the transition
• Pry knees apart with elbows at the bottom of the squat to open adductors
• Lift sits bones high and relax the neck on the forward fold

Common mistakes

Lifting heels off the ground during the squat or locking knees violently into extension.

Key points

• Hinge at the hips into standard golf posture with a flat back
• Rotate shoulders independently while maintaining stable lower body
• Switch to rotating hips independently while keeping upper body quiet

Common mistakes

Moving shoulders and hips as one rigid block with zero disassociation.