Importance of Strength & Conditioning for Golf - Part 5

Golf Mobility Training: Improve Movement and Reduce Pain

Want to play better golf and move without pain? Mobility training is essential. This guide, by Michael Jordan, Golf Performance Coach, explains why mobility matters, the key areas to focus on, and simple exercises to improve your flexibility and control. Catch up on Part 1, Part 2, Part 3 on strength and power, and Part 4 on speed training.

Why Mobility Training Matters for Golfers

The golf swing is a complex movement requiring rotation, extension, and stability. Improving your mobility helps you move more efficiently and reduces the risk of pain or injury. Fortunately, improving mobility can be simple and does not require hours of training.

Focus Areas for Maximum Impact

There are three main areas to target for better mobility:

• Hips
• Shoulders
• Thoracic Spine

Improving mobility in these regions supports a more efficient swing and reduces back pain. From my experience, golfers see the most benefit when they focus on these areas consistently.

How Often Should You Train Mobility?

Think of mobility like brushing your teeth – it is best done daily. You do not need long sessions. Ten to twenty minutes of quality mobility work most days is enough to make lasting improvements.

What Exercises Should You Use?

Mobility training can include soft tissue work, stretching, and breathing drills. Ideally, follow a programme that progresses over time, just like strength training. Below are some of the most effective exercises I use with golfers to improve hip, shoulder, and thoracic spine mobility.

Hip Mobility

The hips move in multiple directions, so use exercises that address each range of motion. Once you are comfortable with these basics, you can progress to more advanced variations.

Shoulder Mobility

Shoulder mobility is essential for a full, unrestricted swing. I recommend testing how high you can raise your arm while keeping external rotation. If this is limited, soft tissue release for the pecs and lats can help improve your range.

Thoracic Spine Mobility

Work on both rotation and extension for your thoracic spine. Although rotation is more golf-specific, improving both movements will give you the most benefit.

Spend a few minutes on each area several times per week. As your mobility improves, progress to exercises that build control through your new range of motion. This might include isometric holds, band work, or integrating new positions into strength exercises.

FAQs About Golf Mobility Training

How long does it take to improve mobility?

With consistent work, many golfers notice improvements in 2–4 weeks.

Do I need equipment?

Start with essentials like barbells, dumbbells, kettlebells, and a squat rack. Mobility tools and bands are excellent for accessory work.

Can mobility training reduce back pain?

Yes. Improving hip and thoracic spine mobility often reduces stress on the lower back during the swing.

Conclusion: Build Mobility for Better Golf

Improving mobility is one of the easiest ways to play better and feel better on the course. With just a few minutes of consistent work, you can improve your range of motion and reduce injury risk. Ready to get started? Explore BLK BOX’s premium mobility and recovery equipment to support your training.