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4 Mobility Exercises For The Desk Bound Golfer


In today’s world many of us would benefit from mobility exercises because we spend huge amounts of time hunched over a desk, sitting in the car, and watching TV. A large percentage of you reading this probably spend 40-60 hours per week sitting. Couple this with limited physical activity and you are looking at a very sedentary, inactive week. Not ideal for a body that was designed to move. The same person whose body is getting accustomed to disuse, and adapting appropriately, then expects to make high quality golf swings minutes after rolling out of bed at 7am on a Saturday morning. Not very realistic.

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Mobility Exercises Would Reverse Poor Adaptations

Our  bodies are very good at adapting to the stresses we subject it to . When we spend hour upon hour, year after year, slouching over a desk,  undesirable changes in many of our physical qualities can begin to sneak in. This is especially true in people that aren’t proactive in their approach to maintaining their bodies. Simple choices in regards to maintaining/improving your physical qualities that become habits may seem small,but are powerful in the long term. We need to regularly bring our joints through their full range of motion if we want to maintain mobility.

The mesmerising golf swings of the pros you watch on TV require mobility in movements that desk bound players often struggle with. The hips, thoracic spine / mid back, and shoulders, are of critical importance and often the places that decline the most in the desk bound. I see the same patterns everyday.

Hideki Matsuyama

Not many people sitting for 60 hours a week are achieving this position….or close to it.

Below are four exercises you can do with zero equipment to start combating the mobility defects of chronic sedentary living. You can even do them in the workplace throughout the day. They also double up as an excellent warm-up before practice our play:

4 Exercises To Combat A Sedentary Lifestyle

Try 1-2 circuits of 5-10 reps on each exercise as often as desired. I’d suggest once daily. Let me know how it goes.

1. Hip Extension

I often see a lack of hip extension creeping in as people get older. If your hips are lacking extension you may be more likely to assume excessive anterior pelvic tilt or S posture. This reduces our ability to turn our hips. This exercises essentially puts our hip in the opposite position of when we are sitting. It’s often an eye opener to people just how limited they are.

2. Internal Hip Rotation

Without sufficient internal hip rotation certain movements in the golf swing become much more difficult. Reverse spine angle and early extension being two common swing tendencies that may be more likely to occur if internal hip rotation is limited.

3. Thoracic Extension & Shoulder Flexion

Keeping our mid back and shoulders mobile is essential for being able to turn and lift the arms in the golf swing.

4. Thoracic Rotation

If you’re limited in thoracic rotation aka shoulder turn, you may find it harder to create power in the golf swing. Many players complain of losing the ability to turn as they spend more and more years inactive. This is a good drill to improve it. The half kneeling position reduces cheating and also forces you to fire up the muscles around your trunk to maintain stability.

These are just the tip of the iceberg, if you are serious about transforming your golfing body for longer drives, less aches, more energy, and just want to be healthier and in better shape in general check out the Fit For Golf App

Feel free to send questions through the contact form on the site or through my Twitter.