Exercises Trunk and Hip Mobility_Prep Performance Center

7 Exercises to Increase Trunk and Hip Mobility in your Golf Swing

Updated: July 6, 2022 | Do you love a good game of golf? Golfing is a great way to get some exercise while enjoying the outdoors. It is also a great way to improve strength, flexibility, and range of motion in your trunk and hips. However, golf can also lead to some undesirable injuries if you are not careful. Fortunately, there are some helpful flexibility and hip mobility exercises you can do to prepare yourself for the game and decrease your risk of sustaining an injury.

For more information on how we can help you increase your skills and prepare for your game, contact PREP Performance Center today.


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.

Whether you’re golfing for fun or for your sport, these 7 flexibility and mobility exercises are helpful for anyone looking to increase trunk and hip function. Kindly visit our YouTube channel for more hip mobility exercises. This will help ensure that your body is performing at its optimal level while you’re on the golf course. For more information and inquiries, contact Prep Performance Center in Chicago, IL , today!

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