Improve Your Golf Longevity with These Key Mobility & Stability Exercises
Mar 12, 2025
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At Back9PT & Performance, our mission is to help golfers play the game they love for as long as possible. A crucial part of achieving this goal is prioritizing golf-specific fitness as part of your daily routine.
Many golfers struggle to find time for fitness because they’d rather be out on the course. But here’s the good news—just 15 minutes a day can significantly reduce injury risk and improve performance.
Why Mobility & Stability Matter for Golf Longevity
To maintain longevity in golf, the best place to start is by improving rotational mobility in key areas: the hips and thoracic spine. These two regions are often restricted, and when limited, they contribute to lower back pain, poor swing mechanics, and reduced power.
Let’s dive into five essential exercises that will enhance mobility and core stability for a healthier, more efficient swing.
Hip & Thoracic Spine Mobility Exercises
1. Hip 90/90
The hip 90/90 improves both hip internal and external rotation, which is crucial for an efficient golf swing. Due to prolonged sitting—whether from work or driving—most golfers experience hip mobility restrictions, especially in internal rotation.
Why it matters:
Hip internal rotation allows for proper depth and loading in the backswing.
Restrictions lead to an upper-body-dominant swing, reducing power and increasing compensations.
Check out progressions of the hip 90/90 here
2. Open Books (Thoracic Rotation)
The open book targets thoracic spine rotation, a key movement for an effective backswing and follow-through. By bending the legs (or at least the top one), this drill locks out the lumbar spine, isolating the mid-back rotation.
Progression: Try this in a half-kneeling position to challenge thoracic mobility further: Half-Kneeling Open Book
3. Cat/Cow (Spinal Flexion & Extension)
The cat/cow exercise enhances spinal flexibility, helping golfers with prolonged sitting habits counteract stiffness.
Why it matters:
Encourages full spinal movement.
Reduces stiffness caused by work and travel.
Helps maintain fluidity in your golf posture.
Core Stability for a Stronger Swing
Once you’ve addressed mobility deficits, the next step is improving core stability—and no, we’re not talking about sit-ups or crunches!
4. Dead Bug (Core Control & Stability)
The dead bug exercise reinforces neutral spine positioning while moving the extremities—key for maintaining posture throughout the golf swing.
Modification: Start with a leg-only movement if needed, and work up to 10 reps per side while keeping a neutral spine.
5. Bird Dog Knee to Elbow (Anti-Rotation Core Stability)
This bird dog variation adds controlled spinal flexion and anti-rotation training—essential for maintaining balance and power transfer in the golf swing.
How to do it:
Perform 2-3 sets of 5-10 reps per side with controlled movement.
Focus on returning to neutral after each rep for better core control.
Make This Your 15-Minute Daily Routine
If you dedicate just 15 minutes a day to these exercises, your body will thank you—and your golf game will reflect it.
Short on time? At the very least, complete the first three mobility drills to keep your body moving well.
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Final Thoughts
Incorporating these exercises into your routine will help you stay injury-free, improve your mobility, and enhance your overall golf performance. Consistency is key, and the effort you put in off the course will directly impact your longevity in the game.
➡️ For more golf-specific rehab and performance strategies, visit Back9PT & Performance.
