You can see it now—the flag of the first par three of the course waving in the distance. The grass isn’t fully green yet, and the weather is more jacket-weather than it is tank-top weather. Nonetheless, you are beyond excited to get out there and officially start golf season.

As the days get longer and the golf course starts calling, now is the perfect time to prepare your body for the season ahead. While golf may not seem as physically demanding as some other sports, it requires a unique combination of flexibility, strength, balance, and mobility—especially in the core, hips, shoulders, and wrists. The last thing you need is an injury—or being too rusty—stealing precious time from your golf season. A well-rounded golf exercise routine can prevent common injuries like lower back pain, golfer’s elbow, and shoulder strains, while also improving swing mechanics and adding yards to your drive.

Below are five Mitchell Holistic Health physical therapist-recommended exercises designed to improve mobility, strength, and stability—so you can hit the course feeling strong and pain-free this season.  Phillip tries to hit the Fox Hollow Golf Course as soon as the sun is out— maybe you’ll see him there!

Why Golf-Specific Exercises Matter

While doing many generic exercises and stretches might provide some benefit for your golf game, focusing on sport-specific activities is truly the best way to hone in your skills and oil up your joints and muscles for a great game. Think of it another way: you wouldn’t expect a pianist to get better at playing by only doing finger stretches and hand exercises—they need to practice actual scales and songs.

The same goes for golf! Golf is a sport of precision and control, but behind every smooth and powerful swing is a well-conditioned body. To truly improve your golf performance, you need exercises that mimic the movements of your swing, balance, and rotation. A great golf exercise program focuses on:  

– Thoracic (upper back) mobility – A flexible and mobile upper back allows for a full, controlled backswing and follow-through.  

– Hip rotation and stability – Strong, mobile hips allow for better weight transfer and reduce strain on the lower back.  

– Core strength – A strong core stabilizes the spine, improves balance, and generates power in the swing.  

– Shoulder and elbow health – Strengthening the rotator cuff, wrists, and forearms helps control the club and prevents overuse injuries.  

By incorporating these exercises into your routine, you’ll increase your flexibility, improve your power, and reduce your risk of injury—setting yourself up for a great golf season!  

5 PT-Recommended Golf Exercises

1. Thoracic Rotation Stretch  

   How it helps: Improves mobility in the upper back, allowing for a more efficient and fluid swing. Many golfers compensate for poor thoracic mobility by over-rotating their lower back, which can lead to pain and stiffness.  

   How to do it:  

   – Sit on the floor on all fours or in child’s pose.  

   – Bend one arm to touch your ear.  

   – Slowly rotate your bent elbow towards the sky, opening the chest and feeling the twist in the upper back.  

   – Hold for 10 seconds, repeat 10 times per side.  

   Pro Tip: Breathe smoothly and consistently, relaxing your back while you perform this exercise to get the most out of this stretch.

2. Hip Bridges

   How it helps: Strengthens the glutes, which are essential for hip stability and power during your swing. Weak glutes can lead to compensatory movements, increasing the risk of back pain.  

   How to do it:  

   – Lie on your back with knees bent, feet flat on the floor, hip-width apart.  

   – Engage your core and push through your heels to lift your hips toward the ceiling.  

   – Squeeze your glutes at the top and hold for 5 seconds, then lower.  

   – Perform 3-4 sets of 10 reps.  

   Modification: For an added challenge, perform single-leg bridges to improve hip stability further.  

3. Core Twists with Resistance Band

   How it helps: Strengthens the obliques and rotational muscles to generate more power in your swing while protecting the lower back.  

   How to do it:  

   – Attach a resistance band to a sturdy anchor at chest height.  

   – Stand sideways to the anchor, holding the band with both hands and straight arms (soft elbows.)

   – Keeping your core engaged, rotate your torso away from the anchor while maintaining control.  

   – Slowly return to the start position.  

   – Perform 3-4 sets of 10 reps per side.  

   Pro Tip: Focus on controlled movement in both directions rather than speed—this ensures proper muscle engagement.  

4. Single-Leg Airplane Balance Drills  

   How it helps: Improves balance, coordination, and lower body stability, all crucial for a smooth, controlled golf swing.  

   How to do it:  

   – Stand on one foot with a slight bend in the knee with arms stretched out to the side.  

   – While standing on one foot, bend forward, maintaining your balance as you bend, aiming for about a 90-degree angle with your torso and leg.

   – Slowly stand back upright.  

   – Repeat for 2 sets of 10 reps on each side.

   Pro Tip: Think of your foot as a tripod with your big toe, little toe, and heel as the three points. Screw your foot into the ground and grip the ground with your feet to get better muscle activation and balance. 

5. Hip Internal/External Rotation Stretch

   Why it’s important: Golfers rely heavily on hip mobility for proper weight transfer and swing rotation. Tight hips can limit movement and lead to compensatory stress on the lower back and knees.  

Pigeon Stretch- How to do it:  

   – Start in a seated or plank position and bring one leg forward, placing the shin on the floor.  

   – Keep the back leg extended behind you and fold forward slightly for a deep hip stretch.  

   – Hold for 30 seconds per side.  

Hip Rotation Stretch- How to do it: 

-Sit on the floor with your knees bent and the soles of your feet on the floor, feet shoulder-width apart.

-While sitting upright as possible, bring both knees to the right aiming to touch the floor with both knees.

-Bring your knees back to the starting position and repeat on the other side slowly and with control

-Repeat on each side for 10-20 reps 

Here are some additional exercises for you to check out!

How to Incorporate These Golf Exercises into Your Routine

To get the most out of your preseason golf prep, perform these exercises 3-4 times per week. A simple routine could look like this:  

– Warm-up: 5 minutes of light cardio (walking, jumping jacks, or dynamic stretching).  

– Mobility Work: Thoracic Rotation Stretch & Hip Internal/External Rotation Stretch.  

– Strength & Stability: Hip Bridges, Core Twists with Resistance Band, and Single-Leg Balance Drills.  

– Cool-down: Gentle stretching, focusing on the shoulders, hips, and lower back.  

Practical ways to incorporate this routine into your busy day:

-Instead of scrolling through your phone in the morning, set a timer for 5-10 min to work through some of these exercises/stretches.

-Use some of your lunch break to get a little movement in (if you work at a desk, this might benefit you doublefold)

-Pause your movie or show at the halfway point and use it as an “intermission” to just stretch for 5 min or so.

-You can even substitute some of these for your regular warmup/cooldown before or after your workout.

-Perform these while waiting for dinner to finish up or while you wait for your spouse to get home from work.

Even if you’re short on time, adding just 5-10 minutes of these exercises before teeing off can help improve flexibility, power, and endurance—so you play better and feel better on the course.  

Final Thoughts on Prepping You for Golf Season

While some of you might just golf for more of the social aspect than a competitive one, preparing your body goes a long way in helping you stay pain free and have fun on the course.  Golf may seem like a low-impact sport, but it demands flexibility, stability, and strength. By incorporating these PT-recommended exercises into your weekly routine, you’ll improve your swing mechanics, generate more power, and reduce your risk of injury. 

So, before you grab your clubs and hit the greens, take a few weeks to prep your body like a pro—you’ll feel the difference in every drive, chip, and putt this season!  And while you’re at it, think about fueling your body properly for healthy joints by reading this blog.

If you have more questions or are struggling with an on-going golf injury that hasn’t gone away since last season, please reach out to us here at Mitchell Holistic Health in Onalaska to talk with one of our holistic Physical Therapists. We want to get you out of our office and back onto the course as soon as possible! Lastly, our MHH physical therapist, Phillip, recorded an 8-part video series laying the foundation for proper movement in general to keep you moving with less pain and more mobility— check out part 1 of the series HERE.

FAQs that you might still be wondering:

1. What if I already have pain when I golf?

If you experience pain while golfing, it may indicate muscle imbalances or mobility restrictions. These exercises can help, but consider consulting a MHH physical therapist to address specific concerns.  

2. When is the best time to do these exercises—before or after a round?

Most of these exercises are best done as part of your regular training routine, but some (like thoracic rotations and hip mobility stretches) can be used as a warm-up before playing.  

3. How long does it take to see improvements?

If you perform these exercises consistently 3-4 times per week, you may start noticing better flexibility, stability, and strength within a few weeks.  

4. Do I need any special equipment?  

Most of these exercises require minimal equipment—just a resistance band and potentially a yoga mat.  

5. How often should I do these exercises?  

For the best results, aim for 3-4 times per week leading up to golf season. You can also continue them throughout the season to maintain mobility and strength.  

6. Should I do these exercises year-round or just before golf season? 

For best results, try to incorporate these exercises year-round—especially during the offseason—to maintain strength and prevent stiffness before the next season starts.  

7. Can these exercises help improve my golf swing distance? 

Absolutely! Increasing core strength, hip mobility, and rotational power will allow you to generate more force in your swing, potentially adding distance to your shots.  

Happy golfing!