Do you enjoy golf but feel stiff through your swing, especially in your hips or lower back?
Many golfers experience the same issue. The body feels tight on the backswing, loses rotation on the follow-through, and starts to compensate through the low back instead of moving through the hips and trunk.
This doesn’t just affect performance. It increases stress on the spine and limits consistency on the course.
The good news is that targeted mobility work can make a major difference.
Below are 7 proven exercises designed to improve hip mobility, trunk rotation, and overall movement quality for golfers of all levels.
These are commonly used in golf rehab and performance training at PREP Performance Center in Chicago.
1. Kneeling Hip Flexor Stretch for Hip Mobility
Phase 1. Begin with your left knee on the ground and right leg in a lunge position. holding your golf club in both hands, raise it overhead and hold for 45 seconds (do not dump into the low back or lunge too far forward).
Phase 2. Rest your right arm. Hold the golf club upright and gently bend to the side, reaching up and over with your left arm. Feel the stretch through your left hip flexor and psoas muscle (stomach).
Hold for 45 seconds on each side. Complete 2-3 sets depending on your mobility deficits.
2. Kneeling Hamstring Stretch
Place your golf club under your kneeling leg. Keep your hips facing forward with your knee bent, toes up toward your nose, chest up, and back straight.
Gently shift your hips backwards. Feel the stretch in your right hamstring.
Hold for 45 seconds on each side. Complete 2-3 sets depending on your mobility deficits.
3. Seated Piriformis Stretch
Begin by sitting in your chair with an upright posture. Cross your right ankle over your left knee and gently hinge forward at your waist. Keep your back straight and chest up for a better stretch. Feel the stretch in the glut, hamstring, or piriformis.
Modification for knee pain: begin by slouching back in a chair. Cross your right ankle over your left knee. Using your right hand, gently press down on your right knee to open your hip. Feel the stretch in the glut, hamstring, or piriformis.
Hold for 45 seconds on each side. Complete 2-3 sets depending on your mobility deficits.
4. Supine Twist (Hip Mobility)
Begin by lying on your back with both knees bent. Cross your right leg over your left leg and open your arms out to a T, letting your legs fall to the left. Feel the stretch along your right lower back and mid back.
Hold for 45 seconds on each side. Complete 2-3 sets depending on your mobility deficits.
5. Spiderman Stretch with Rotation
Lunge forward with your right leg. Keep your right hand on the inside of your right foot. Gently rotate open to the left. Replace your right hand with your left hand and rotate open to the right.
Modification as needed: keep your back knee on the ground for improved balance or mobility deficits.
6. Tick Tock Trunk Rotations
Phase 1. Begin with your club behind your back and arms resting on the club in a T position. Gently bend side-to-side, moving through your middle and lower back.
Phase 2. Keeping your hands resting on the club, rotate through your trunk. Keep your hips facing forward and shoulders aligned.
Phase 3. Hinge forward at the hips, keeping your chest up (but not over-strained). Rotate through your trunk.
Complete this exercise 10 times in each direction.
7. Thoracic Extension over Foam Roller (Hip Mobility)
Phase 1. Lie on your back with your hips on the ground. Place your hands behind your head and gently bend backward, allowing your head and neck to rest in your hands. You may hear some snaps, crackles, and pops.
Phase 2. Complete the above extension and gently rotate open to the right, then to the left.
Complete 10 extensions/rotations at 3 different levels of the thoracic spine.
Why This Matters for Golfers in Chicago, Illinois
Golf requires a combination of hip mobility, trunk rotation, and controlled spinal movement. When one of these areas is restricted, the body compensates, often leading to reduced power, inconsistent swing mechanics, and increased risk of lower back discomfort.
This routine is designed to help golfers move better, rotate more efficiently, and feel more confident on every swing.
Take the Next Step
If you are dealing with stiffness, pain, or performance limitations in your golf swing, a structured assessment can identify exactly what is holding you back.
👉 Book an appointment at PREP Performance Center in Chicago, Illinois to start improving your mobility, swing mechanics, and long-term performance.
Read More Article: Importance of Hip Mobility in Golf