🏡 15-Minute At-Home Golf Workout

By a TPI-Certified Physical Therapist at Carolina Movement Doc

No gym? No problem. This bodyweight-only workout is perfect for golfers who want to move better, hit farther, and reduce the risk of injury—all in just 15 minutes.

What you need: A yoga mat or soft floor, optional resistance band or light dumbbell
How often: 2–3x per week for best results
Total time: 15 minutes

🔥 WARM-UP (3 minutes total)

1. Cat-Cow Stretch – 30 sec
   Mobilizes the spine and wakes up core control

2. World’s Greatest Stretch – 1 min total (30 sec/side)
   Opens hips, hamstrings, and thoracic spine

3. Torso Rotations with Club or Towel – 1 min
   Loosens up upper body rotation
   
   

🧘 MOBILITY + CORE BLOCK (6 minutes)

⏱️ Do each for 45 seconds work / 15 seconds rest. Repeat 2x.

1. 90/90 Hip Switches
   Improves hip internal/external rotation for better lower body movement

2. Dead Bug (with or without band)
   Core stabilization for swing sequencing and low back protection

3. Open Book Stretch (on floor or foam roller)
   Enhances thoracic spine rotation for a fuller backswing
   
   

💪 POWER + STABILITY BLOCK (6 minutes)

⏱️ 40 seconds work / 20 seconds rest. Repeat 2x.

1. Split Squat (Bodyweight or Hold Dumbbell)
   Builds single-leg strength and hip stability—key for balance in your swing

2. Plank to Side Plank Rotation
   Trains core and shoulder stability with rotation control

3. Rotational Wall Tap or Med Ball Twist (use a towel or small ball)
   Develops rotational power and spinal control—great for swing speed
   

✅ Cool-Down Option (Optional: 2–3 min)

• Kneeling Hip Flexor Stretch

• Child’s Pose with Side Reach

• T-Spine Extension over Chair
  
  

Final Tip:

This 15-minute routine may seem simple, but it’s built around the movement principles we use at Carolina Movement Doc every day with golfers of all levels. Done consistently, it helps improve:

• Swing efficiency

• Injury prevention

• Core control

• Hip and shoulder mobility
  
  

Want a personalized at-home workout based on your swing and movement screen? Book a TPI Physical Assessment at Carolina Movement Doc with Dr. Griffin Love today.