Unlock Your Golf Swing: Stretches to Improve Rotation and Reduce Pain
If you feel stiff or limited during your golf swing—especially in your hips or shoulders—you’re not alone. Many golfers deal with tight lats, limited hip mobility, or general restriction in rotation, and it shows up in performance (and sometimes pain).
In our video, Glen and Mike walk through a powerful golf-specific routine designed to help:
✔ Improve rotation
✔ Loosen common restriction points
✔ Avoid compensation injuries
Why Rotation Matters in Golf
To get a full, fluid golf swing, your body needs good mobility in two key areas:
Hip internal rotation (often blocked by tight external rotators)
Shoulder flexibility, especially in the lats and chest
If those areas are restricted, your body finds a workaround—but that usually means overusing your back, knees, or smaller muscles, which increases the risk of injury over time.
3 Stretches to Add to Your Daily Routine
These stretches aren’t meant for right before a round. They’re best for your daily mobility work to help lengthen tissue and reduce long-term limitations.
✅ Lat Stretch at a Doorway
Grab the inside of the doorframe with your thumb facing down
Sit back and lean into your armpit
Feel the stretch from the lat down to the hip
Hold for 30–45 seconds each side
✅ Chest (Pec) Stretch
Elbows out from the shoulders, forearms at 90 degrees
Step forward slightly without arching your back
Push your shoulders forward to feel a stretch across the chest
Hold for 30–45 seconds
✅ Pigeon Stretch for External Hip Rotators
From a kneeling position, bring one leg across in front of you
Lower into the stretch slowly
For a deeper stretch, rotate away from the hip you’re stretching
Hold for 30–45 seconds each side
Golf Warm-Ups You Can Do Right at the Course
Before you tee off, don’t do static stretches—your muscles need to be active and ready to move. Instead, here are a few quick dynamic stretches to warm up your swing:
🔸 Active Lat & Thoracic Spine Stretch
Use a club or sturdy surface
Inhale deeply, then exhale while dropping the chest
Feel the stretch through your lats and mid-back
Repeat 3–4 times, holding for two exhales each
🔸 Dynamic Hip Flexor + Oblique Reach
Step one foot back
Reach up and across with the opposite arm
Hold for 2 seconds, then return
Do 5 reps each side
🔸 Lateral Lunge for Inner Thighs
Step sideways while keeping both feet flat and forward
Sit into the lead hip, keeping the opposite leg straight
Hold for 2 seconds, return
5 reps each direction
🔸 Glute Activation with Rotation
Step forward at a 45-degree angle
Pivot into the hip and reach across your knee
Feel the stretch in the glute of your front leg
Do 5 reps each side
Ready to Feel the Difference?
Start adding these stretches and warm-ups to your golf routine. Over time, you’ll improve rotation, reduce compensation, and give your body the freedom it needs to swing fully—without pain holding you back.
Watch the full video to see each stretch and warm-up in action.
Whether you're prepping for the course or working on your mobility at home, this is a great place to start.
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