🏌️♂️ The Best Mobility Routine to Do Before Your Golf Round
If you’re like most golfers, your “warm-up” before a round involves swinging your driver a few times and hoping the stiffness goes away on hole 3. Not only does that increase your risk for injury, but it also leaves distance and consistency on the table—especially early in the round.
At Carolina Movement Doc, we teach golfers how to prepare their bodies properly before a round using TPI-based mobility drills that activate the right muscles, improve range of motion, and set your swing up for success.
Below is a quick 5-minute pre-round mobility routine you can do at the course—no equipment needed.
5-Minute Golf Warm-Up Routine (No Equipment Needed)
Goal: Improve rotation, joint mobility, and blood flow
Time: 5–7 minutes
When: Before hitting range balls or walking to the first tee
1. Open Books (T-Spine Mobility)
🧠 Why: Loosens up the upper back for a full backswing
📍 How: Lie on your side, knees stacked. Rotate your top arm across your body, following it with your eyes.
✅ Do: 10 reps each side
2. World’s Greatest Stretch (Total Body)
🧠 Why: Opens up hips, hamstrings, and thoracic spine
📍 How: Step into a lunge, place opposite hand down, rotate chest toward front leg while reaching arm overhead.
✅ Do: 5 reps each side
3. Standing Hip Swings (Dynamic Hips)
🧠 Why: Preps your hips for coil and rotation
📍 How: Hold onto a cart or post. Swing one leg forward/back and then side to side.
✅ Do: 10 swings in each direction per leg
4. Torso Rotations with Club
🧠 Why: Warms up spinal rotation and core activation
📍 How: Hold a club behind your shoulders and rotate side to side with a stable lower body.
✅ Do: 15 rotations total
5. Toe Touch to Overhead Reach (Posterior Chain + Extension)
🧠 Why: Activates hamstrings, glutes, and back
📍 How: Reach down to your toes, then sweep arms overhead as you rise tall.
✅ Do: 10 smooth reps
6. Mini Squats with Reach (Lower Body Activation)
🧠 Why: Fires up the quads and glutes while mobilizing shoulders
📍 How: Do a mini squat and raise arms overhead at the same time.
✅ Do: 10 controlled reps
✅ Pro Tips for Success:
Do this before hitting range balls for the best carryover to your swing.
If you’re stiff or recovering from injury, spend extra time on the Open Books and World’s Greatest Stretch.
Consistency wins—doing this every round leads to better posture, more rotation, and fewer swing compensations.
Final Thoughts
Golf isn't just a mental game—it's a movement game. Whether you’re 25 or 75, a solid warm-up routine primes your body to move better, swing faster, and feel looser from the very first tee shot.
At Carolina Movement Doc, we use TPI-based evaluations to help golfers fix pain, improve mobility, and increase swing efficiency. If you’re looking to feel better on the course or develop a customized warm-up based on your body, we’re here to help.
Ready to take the stiffness out of your swing? Book a TPI Movement Assessment at Carolina Movement Doc with Dr. Griffin today and get a mobility routine made just for you
