Maintaining mobility is one of the most underrated yet powerful things a golfer can do to move and feel better — both on and off the course. A few minutes a day goes a long way toward keeping your joints healthy, your swing fluid, and your body more resistant to aches and stiffness.
If you’ve been sitting for long periods or just feel tight before you play, these five simple movements will make a big difference. They take less than five minutes, require no equipment, and can be done at home or as part of your warm-up before practice or a round.
Sit down into a comfortable, supported squat position — feet flat, chest up, and hips as low as you can manage.
Hold for a few seconds, gently shifting side to side. This opens the hips, ankles, and lower back — all critical for a full, powerful turn in your swing.
Do: 10–20 controlled reps or 1–2 sets of 20–30 seconds.
From a standing position, reach your arms overhead, extending your spine as you look upward.
Then slowly roll down, reaching toward your toes with relaxed arms. This helps counteract the “rounded” posture common in golfers and strengthens your ability to rotate through a stable spine.
Do: 10–15 slow, smooth reps.
Stand in golf posture with your arms crossed over your chest.
Without moving your upper body, rotate your hips left and right. Then, keep your hips still and rotate your upper body.
This improves the coordination between your hips and torso — one of the biggest keys to creating stretch, sequence, and clubhead speed.
Do: 10 reps of each version.
Standing tall, move your shoulders in large, slow circles — both forward and backward.
Feel the shoulder blades glide smoothly across your upper back.
Improved shoulder and scapular mobility leads to a freer, more comfortable swing and less strain on your neck and elbows.
Do: 10–20 reps each direction.
Gently roll your neck through comfortable circles in both directions.
Avoid forcing the movement — just explore your available range.
Neck mobility supports posture and helps reduce tension that builds up from long hours at desks or in cars.
Do: 10–15 reps each direction.
Perform these five moves daily, or before practice or workouts.
Just 3–5 minutes of movement can:
Improve flexibility and posture
Enhance rotation and swing efficiency
Reduce stiffness and joint discomfort
Prepare your body for more effective strength or speed training
These same mobility patterns are built into many routines inside the Fit For Golf App, including the Golf Warm-Ups & Mobility, TPI Self-Assessment, and Off-Season Prep Programs.
If you’re looking for a structured plan that combines mobility, strength, and power for better golf performance, the app is the perfect place to start.
