Mobility Exercises For Golf
Is mobility limiting your game?
Golf is enjoyed by all ages across the world. However, as we age those big drives don’t go quite as far, each hole starts to look a little longer, and walking a full 18 isn’t as easy as it used to be.
To combat this, you could hire a cart or simply tee it up further forward. However, there is also another way to try and make the game a little easier.
As we get older there is a reduction in our mobility, our muscles and joints get a little stiffer and we’re generally not quite as strong. With a lack of mobility we see a decrease in swing speed and conversely distance of each shot. By working on this as well as improving our strength and stability we find that we are able to create more movement and power, as well as reducing the aches and pains often associated with playing a lot of golf.
It’s important to note that just because you increase your swing speed, this won’t necessarily improve your scores. As you probably know, golf isn’t that simple. As I found out on my own personal quest for more distance, although I was hitting the ball farther, I just found myself even deeper into the trees!
As well as losing speed and distance due to having less thoracic rotation, many overuse injuries in golf can be down to poor thoracic spine mobility. The thoracic spine is made up of 12 vertebrae in the mid to upper part of your back (?insert image of Tx spine). With restricted movement in both the thoracic spine and the hips, the lower back compensates to make up for this and can cause pain.
Exercise 1) Thoracic rotational breathing
This exercise is great to give you an immediate improvement in your rotation, making it perfect as a warmup just before you head out on the course. If you regularly practice yoga or Pilates you might do a kneeling version of this exercise called “Threading The Needle” or a side lying version called “Book Opening”.
Alternatively, you could do some standing thoracic rotations. With one leg forward, reach through with the opposite arm. Take a long slow inhale as you rotate and exhale as your return your spine to neutral. Check out the video on our instagram page for reference.
Exercise 2) Supine knee drops
Golfers are more likely to complain about LBP if they have limited hip rotation. As well as this they may also compensate with a slide or a sway during the swing which will decrease power and lead to inconsistent strikes.
This exercise is an easy way to improve your hip internal rotation.
Exercise 3) Single leg balance
Most people will perhaps think that their balance is good enough already. Whereas actually mostgolfers do not have the necessary balance to control the momentum shifts during the swing. This causes a decrease in power and consistency.
This exercise is simple enough to do wherever you are and can easily be added into your daily routine, for example waiting for the kettle to boil, or during an ad break when watching tv. You could add in throwing and catching a golf ball, or even try taking a few putts whilst balancing on one leg to keep things interesting!
Exercise 4) Pallof press
Core stability is vital to help protect the lower back during the golf swing due to the compressive forces exerted on the spine. This exercise is great for seniors to help protect the lower back.
Exercise 5) Scapula rows
Quite a few older golfers develop a slight hunch when they address the golf ball. This is often the case for those who sit at desks for prolonged periods. This excess thoracic flexion at set up limits the amount of thoracic rotation that can be achieved and therefore reduces the overall mobility and speed you are able to generate.
This exercise is a good way to bring the posture into more of a neutral alignment allowing for full thoracic rotation when you swing. Do this in sitting or standing.
Alternatively, if you do not have a band you could instead do some scapula squeezes even adding in water bottles or small weights for some resistance.
If you have access to a golf range with trackman or a launch monitor, this is a good game to help improve clubhead speed.
https://www.mytpi.com/exercises#3-strike-speed-drill-clubhead-speed
Note - these exercises are usually safe and easy to do but may not be suitable for everyone. If you have previous or current injuries, you should check with your physio before commencing.
The addition of both upper and lower body strengthening exercises alongside this mobility programme will further help to develop speed and power in the golf swing.
To see some videos of these exercises and more check out our Instagram or Facebook.
This blog was written by Lawrence McGrath and Edited by Aoife Casey. Both Lawrence and Aoife are active AHPRA- registered physiotherapists working for Your Body Physio & Pilates.
