Your Ultimate Golf Mobility Guide | Play Better, Pain-Free
The 3 areas golfers get injured (hips, shoulders, low back) and the exact mobility drills we use to keep your swing pain-free and powerful.
⛳️ Golf Mobility Series: 3 Key Areas Golfers Get Injured (and How to Fix Them)
Golfers often struggle with mobility in three main areas: hips, shoulders, and the low back.
Here’s why these exercises can help improve your game and keep you injury-free:
⛳️ Hips: Tight hips limit your backswing, follow-through, and even your ability to transfer power.
1. 90/90 Exercise: Helps open up your hips, improves internal and external rotation, and reduces stiffness that can restrict your swing.
2. Seated IR (Internal Rotation): Targets that deep internal rotation needed for a full follow-through.
3. Hip CARs: Controlled Articular Rotations keep the joint healthy and improve the range of motion essential for a smooth swing.
⛳️ Shoulders: Stiff or weak shoulders can lead to compensation, pain, and even golf-related injuries like impingement.
1. Posterior Capsule Stretch: Releases tightness at the back of the shoulder that can restrict your backswing and follow-through.
2. Kettlebell Passive IR Stretch: Improves internal rotation to keep your swing fluid and avoid excessive stress on the rotator cuff.
3. Shoulder CARs: Promotes smooth, pain-free shoulder movement, maintaining strength and control throughout the entire range.
⛳️ Low Back: The low back absorbs a lot of force in the golf swing, especially during the transition.
1. Trigger Ball Release (QL & Glute Medius): Targets tight muscles that can pull on your lower back, reducing stiffness and pain.
2. Cat Cow Mobility Drill: Promotes segmental movement and spinal health, keeping your back strong and mobile.
3. Step-Through KB Swing-Throughs: Adds dynamic strength and control, building resilience against rotation and shear forces in your swing. Try these exercises and keep swinging pain-free!
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