Curated Routine

4 MUST DO Golf Mobility Exercises

GolfMobility & Recovery

4 MUST DO Golf Mobility Exercises is a curated workout routine with 4 ordered actions and 4 timestamped video clips. Start with 90/90 Shin Box Hip Transitions and Child's Pose Quadruped Thoracic Rotation. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 4 min 56 sec; rest is listed per action.

Clip time: 4 min 56 sec4 actionsSingle training session

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Action Sequence

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0:00 / 1:01
Sourceyoutube.com/watch?v=XV6X3NZnWlk
AuthorYouTube creator
1

90/90 Shin Box Hip Transitions

Sets: 1Rest: 1 minEst. duration: 1 min 1 sec

Start seated on the floor in a 90/90 position with both hips and knees bent at 90 degrees. Hold arms out in front with light core tension, then smoothly transition the legs from side to side to alternate internal and external hip rotation while maintaining an upright posture.

Key points

  • Position both lead and trail hips and knees at 90 degrees
  • Extend arms forward to create tension through the upper body and brace the core
  • Stay tall and upright through the trunk as you rotate side to side
  • Place hands behind on the ground for support if sitting fully upright is too tight

Common mistakes

Excessively slumping or collapsing the torso instead of striving to stay tall through the spine.

0:00 / 1:21
Sourceyoutube.com/watch?v=XV6X3NZnWlk
AuthorYouTube creator
2

Child's Pose Quadruped Thoracic Rotation

Sets: 1Rest: 1 minEst. duration: 1 min 21 sec

Kneel and sit your hips back onto your heels in a modified child's pose. Place one forearm down between your knees and rest the other hand on the small of your lower back. Actively rotate the upper shoulder toward the ceiling while pushing firmly through the grounded elbow.

Key points

  • Keep your hips firmly seated back on your heels throughout to lock out lumbar rotation
  • Imagine being trapped inside a low tunnel so you cannot sit up, forcing pure rotation
  • Push down into the floor through the bottom elbow and pull the shoulder blade down while rotating the top shoulder upward

Common mistakes

Lifting the hips off the heels, which allows the lower back to compensate instead of isolating thoracic rotation.

0:00 / 1:12
Sourceyoutube.com/watch?v=XV6X3NZnWlk
AuthorYouTube creator
3

Half-Kneeling Ankle Dorsiflexion Mobilization

Sets: 1Rest: 1 minEst. duration: 1 min 12 sec

Assume a half-kneeling position with the front foot flat. Drive the front knee forward over the toes as far as possible while keeping the lead heel firmly pinned to the ground, feeling the stretch in the deep calf and Achilles tendon.

Key points

  • Keep the lead heel glued to the floor throughout the entire forward lunge
  • Feel the stretch concentrated low in the calf near the Achilles tendon
  • Optionally use the same-side hand to manually hold the heel pinned to the floor if it tends to rise

Common mistakes

Allowing the front heel to lift off the ground, which removes the dorsiflexion stretch.

0:00 / 1:22
Sourceyoutube.com/watch?v=XV6X3NZnWlk
AuthorYouTube creator
4

Stick/Club Trail Shoulder External Rotation Stretch

Sets: 1Rest: 1 minEst. duration: 1 min 22 sec

Hold a PVC pipe or golf club behind the forearm with the upper hand relaxed on the top end. Grasp the bottom end with the opposite hand and gently leverage the arm into passive external rotation out to the side.

Key points

  • Place the stick along the posterior aspect of the target forearm with the top hand passively holding on
  • Use the bottom hand to apply gentle leverage into external rotation
  • Position the upper arm out to the side matching the golf swing plane, or slightly forward in front of the body if restricted

Common mistakes

Forcing the shoulder into sharp or pinching pain instead of adjusting the arm angle forward into a comfortable stretch.

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