Six Key Exercises for Golfers To Improve Rotation, Posture, and Injury Risk
Licensed Physical Therapist, PT, DPT // Certified Dry Needling Specialist // TPI Level 1 Certified // BaseU Hitting and Pitching Certified // EW Motion Therapy Homewood
Golf is a sport that demands a unique combination of flexibility, strength, and coordination. Every swing involves a symphony of movements, from the ground up, that require precision and balance to execute effectively. However, many golfers struggle with mobility issues, posture imbalances, or inefficient movement patterns that not only hinder their performance but also increase their risk of injury.
The good news is that incorporating targeted exercises into your fitness routine can address these challenges. By improving mobility, strength, and control in key areas of the body, you can enhance your swing mechanics, prevent injuries, and even add more power to your shots. In this article, we’ll explore six essential exercises every golfer should practice to take their game to the next level. Each exercise is specifically designed to improve the way your body moves on the course, helping you achieve a more consistent and effective swing.
Six key golf exercises
Below are six effective exercises for any age or level of golfer, facilitated by our golf team here at EW Motion Therapy. These exercises are not an end all be-all for golf mobility but a generalized start for athletes. Each of these exercises can and should be progressed or regressed to your individual level. If you want to try any of these exercises at home, stay within a pain-free range of motion, and contact a professional to assist you with any pain or continuing difficulties.
Click here to download the golfer’s six as a PDF!
Kneeling thoracic rotation
The kneeling thoracic rotation exercise is designed to enhance mobility in the upper back (thoracic spine), a critical area for executing a fluid and powerful golf swing. The thoracic spine’s ability to rotate is vital for achieving the full range of motion needed in a golf swing. Limited mobility in this area often forces compensations, such as over-rotating the hips or relying too heavily on the lower back. By increasing thoracic rotation, this exercise enables a fuller and smoother swing arc, allowing golfers to generate more power effortlessly. Here are some other benefits of kneeling thoracic rotations.
Increase power
A full and fluid rotation through the upper body is essential for maximizing clubhead speed. The improved thoracic mobility this exercise fosters translates into a more efficient transfer of energy from the ground through the body and into the club. This results in stronger, more powerful shots.
Reduce risk of low back pain
When the thoracic spine lacks mobility, the lower back often compensates by over-rotating, leading to strain and increased risk of injury. Enhancing thoracic flexibility allows the spine to share rotational demands more evenly, relieving stress on the lumbar region and reducing the likelihood of pain or injury.
Help maintain good posture
Good posture is essential not only for the setup position but also for maintaining balance and control throughout the swing. Poor thoracic mobility can lead to hunching or rounding of the upper back, which compromises swing mechanics. This exercise promotes an upright posture, enabling golfers to stay balanced and aligned for a more consistent swing.
Incorporating kneeling thoracic rotations into your routine will help you achieve a stronger, more fluid golf swing while protecting your back and maintaining optimal posture. Click the video below for a demonstration of how to perform the exercise with a golf club.
Standing hip CARS
Standing hip controlled articular rotations (CARS) is a mobility exercise that focuses on controlled, full-range movement of the hip joint. Hip rotation is fundamental for achieving a stable and efficient golf swing. Limited internal or external hip rotation can cause excessive swaying or sliding during the swing, disrupting balance and consistency. By performing standing hip CARS, golfers can enhance rotational capacity in the hips, creating a stronger and more stable foundation for their swing. Other benefits of standing hip CARS include:
Reduce swaying and sliding
In golf, lateral movements such as swaying (side-to-side motion) or sliding (forward-backward motion) can disrupt timing and reduce swing efficiency. Improved hip mobility allows the lower body to move in a controlled and precise manner, keeping the golfer centered and balanced throughout the swing.
Enhance force generation
The golf swing relies on the transfer of energy from the ground, through the legs and hips, and up to the upper body and club. Proper hip mobility ensures that the legs and hips can work together effectively, allowing for a smooth and powerful transfer of force. This not only increases clubhead speed but also makes shots more consistent and accurate.
Strengthen hip stability and prevents injury
The controlled movements involved in hip CARS help strengthen the muscles around the hip joint, particularly the stabilizing muscles. This reduces the risk of injuries associated with rotational sports like golf, such as hip strain or lower back pain caused by compensatory patterns.
Support long-term performance
Maintaining hip health is crucial for golfers of all levels. By regularly practicing hip CARS, golfers can prevent stiffness, improve longevity, and continue to play at a high level without being hindered by mobility issues.
Incorporating standing hip CARS into your training routine is a powerful way to improve hip rotation, reduce movement inefficiencies, and build a more effective and injury-resistant golf swing. Watch the video below to learn how to perform this exercise.
Kneeling thoracic side bending
Kneeling thoracic side bending is an exercise designed to increase lateral flexibility in the thoracic spine while promoting overall upper-body mobility. The golf swing requires not only rotational mobility but also lateral movement through the spine. Limited lateral flexibility in the thoracic spine can lead to compensations in other areas of the body, such as the lower back or shoulders. By enhancing side-bending capacity, this exercise ensures that the thoracic spine moves efficiently, reducing the risk of overloading other joints or muscles. Let’s look at what else this exercise can do for golfers.
Helps maintain posture during the swing
Good posture is the foundation of a consistent golf swing. Maintaining proper spinal alignment is crucial for balance and accuracy during the backswing and follow-through. Thoracic side bending helps golfers maintain a stable and upright posture, preventing collapse or rounding of the upper back, which can throw off swing mechanics.
Reduces risk of injury
Inadequate thoracic mobility often forces other parts of the body, such as the lower back or shoulders, to take on excessive strain during the golf swing. This can lead to overuse injuries or acute pain. By improving flexibility and movement patterns in the thoracic spine, this exercise reduces unnecessary stress on these vulnerable areas, promoting safer play.
Enhances swing efficiency and power
Efficient movement through the thoracic spine ensures a smoother and more powerful swing. When the thoracic spine moves well in all directions, including side bending, the body can better transfer energy through the kinetic chain. This translates to more consistent ball striking and improved clubhead speed.
Supports longevity in the game
Golfers who invest in thoracic mobility exercises like side bending are less likely to experience chronic issues related to stiffness or imbalance. Maintaining a healthy range of motion in the thoracic spine helps preserve the body’s ability to perform repetitive swing motions without fatigue or injury over time.
Incorporating kneeling thoracic side bending into your regular exercise routine can lead to better posture, improved mobility, and a safer, more efficient swing, setting you up for long-term success on the course. Click below to watch a video demonstration of this exercise.
Standing hamstring stretch
The standing hamstring stretch is a simple yet highly effective exercise for increasing flexibility in the hamstrings, which play a key role in hip mobility and posture during a golf swing. Hamstring flexibility is essential for golfers to achieve effective hip dissociation—the ability to rotate the hips independently of the upper body. This is critical during the golf swing, as it allows the lower body to drive power and stability while the upper body executes the rotation. Tight hamstrings can restrict this movement, leading to a less efficient swing. Other benefits of this stretch include:
Reduces risk of low back pain
Tight hamstrings often pull on the pelvis, causing it to tilt backward and increasing stress on the lower back. During a golf swing, this can exacerbate strain and lead to discomfort or injury. By improving hamstring flexibility, this stretch helps maintain proper pelvic alignment, reducing undue stress on the lumbar spine and lowering the risk of back pain.
Maintains posture throughout the swing
Proper hamstring flexibility contributes to a balanced and stable posture, both in the setup position and throughout the golf swing. If hamstrings are too tight, it can be challenging to maintain the forward tilt of the pelvis needed for an effective address position, which can negatively impact balance, swing mechanics, and ball striking.
Enhances lower body movement efficiency
Flexible hamstrings allow for smoother, more dynamic lower-body movement. This translates to better weight transfer, rotation, and power generation during the swing. By improving the ease of movement in the legs and hips, golfers can achieve greater consistency and control.
Helps prevent overuse injuries
Restricted hamstring mobility often forces other muscles and joints, such as the lower back or knees, to compensate for the lack of flexibility. Over time, this can lead to overuse injuries. Regularly stretching the hamstrings helps distribute movement demands evenly across the body, promoting safer and more sustainable play.
Including the standing hamstring stretch in your golf warm-up or fitness routine can improve your flexibility, reduce injury risk, and enhance your ability to maintain posture and balance during your swing. Watch the video below to learn how to perform this exercise.
Standing lat stretch
The standing lat stretch targets the latissimus dorsi muscles, which are essential for arm movement and stability during a golf swing. The lats play a critical role in controlling the arms during a golf swing. Tightness in these muscles can restrict the range of motion needed to place the arms in the optimal positions for a consistent swing path. The standing lat stretch helps release tension in the lats, allowing for smoother, more precise arm movement throughout the backswing, downswing, and follow-through. Other benefits include:
Increases thoracic mobility
The lats attach to the thoracic spine, so tightness in these muscles can limit thoracic mobility. A lack of mobility in this region forces compensations in other parts of the body, such as the lower back or shoulders. By stretching the lats, golfers can improve thoracic extension and rotation, both of which are vital for a full and efficient swing.
Reduces risk of injury
Tight lats not only limit movement but also increase the risk of strain or injury, particularly in the shoulders and upper back. When the lats are flexible, they allow for more natural and fluid movement patterns, reducing the likelihood of overuse injuries or compensatory strain elsewhere in the body.
Enhances swing efficiency and power
The lats are major contributors to the power generated during the golf swing, as they help control the arms and support rotation through the upper body. A more flexible and mobile latissimus dorsi allows golfers to achieve a greater range of motion and transfer energy more efficiently through the kinetic chain. This leads to improved clubhead speed and more powerful shots.
Supports long-term mobility
Golfers often develop tightness in the lats from repetitive swing motions or prolonged time in poor postures. Regularly incorporating the standing lat stretch into your routine helps counteract this stiffness, promoting long-term shoulder and thoracic mobility that supports consistent performance and minimizes discomfort.
Adding the standing lat stretch to your warm-up or cooldown routine can help golfers achieve better arm positioning, improved thoracic flexibility, and a reduced risk of injury, setting the stage for a more effective and enjoyable game. Watch the video below for a demonstration of how to do this stretch.
Standing external shoulder rotation
The standing external shoulder rotation is an essential exercise for golfers to enhance shoulder mobility and stability. The golf swing demands a significant range of motion in the shoulders, especially during the transition from the backswing to the downswing. Tight or restricted shoulder movement can hinder this transition, leading to compensations that affect swing mechanics. This exercise specifically targets the rotator cuff and surrounding muscles, enhancing flexibility and allowing for smoother movement. Let’s review some other benefits of this exercise.
Reduces risk of shoulder injury
The repetitive motion of the golf swing places stress on the shoulders, particularly the rotator cuff. Limited external rotation increases the likelihood of overuse injuries, impingement, or strains. Strengthening and mobilizing the external rotators through this exercise helps protect the shoulders and supports long-term joint health.
Facilitates a smooth transition and shallower swing plane
A smooth transition from the top of the swing is critical for maintaining control and power. External shoulder rotation improves the ability to “shallow” the club during the downswing, a technique that optimizes the swing path and helps create solid contact with the ball. This motion ensures the clubhead approaches the ball from the proper angle, promoting better accuracy and distance.
Promotes a proper release
The release phase of the golf swing relies on coordinated movement through the shoulders, arms, and hands. Improved external shoulder rotation allows for a more natural and effective release of the club, minimizing compensations that can lead to hooks, slices, or inconsistent ball striking.
Enhances swing efficiency
When the shoulders move freely and efficiently, the energy transfer through the kinetic chain is smoother. This contributes to better timing and increased clubhead speed, ultimately improving the power and consistency of your shots.
Supports postural stability
Good shoulder mobility also contributes to maintaining proper posture throughout the swing. Tight shoulders can lead to rounding or collapsing of the upper body, which negatively impacts balance and swing mechanics. This exercise helps golfers maintain a strong and upright posture, enabling more consistent performance.
Incorporating the standing external shoulder rotation into your golf fitness routine can improve your swing mechanics, reduce your risk of shoulder injuries, and enhance your ability to execute a smooth and powerful transition from backswing to downswing. Click the video below to watch a demonstration of this exercise.
Your golf game is only as strong as the body that supports it. By dedicating time to exercises that enhance your mobility, strength, and posture, you’re setting yourself up for success on the course. These six exercises—each targeting a specific aspect of your swing—will help you build a solid foundation, reduce your risk of injury, and optimize your performance.
Whether you’re an experienced golfer looking to gain an edge or a beginner seeking to develop healthy habits, adding these movements to your routine can make a significant difference. Remember, consistency is key—regular practice of these exercises will yield lasting improvements over time. As you invest in your physical fitness, you’ll not only see better results in your game but also enjoy the health benefits that come with moving your body more efficiently. A physical therapist can be instrumental to your long-term success in golf - to learn more about how physical therapy can transform your game, click the button below to download our answers to 20 frequently asked questions.