Best Flexibility Drills for the “Experienced” Golfer
By: Dr. Griffin Love, PT, DPT, CSCS andTPI-Certified Performance Physical Therapist at Carolina Movement Doc
At Carolina Movement Doc, we have many older golfers—those who’ve been playing for decades, know their swing inside and out, but are starting to feel the effects of aging on mobility and performance.
If you're noticing:
A shorter backswing
Decreased swing speed due to difficulty rotating through the hips or shoulders
More stiffness the day after a round requiring days of rest between rounds
Or a gradual loss of distance…
…it’s time to address your golf-specific flexibility.
But we’re not talking about random stretches—we’re talking about targeted, joint-specific mobility drills designed for the older golfer, grounded in TPI’s movement-based philosophy.
Why Flexibility Matters More As You Age
As we get older, our joints lose natural elasticity, muscles become tighter, and the nervous system becomes less responsive to stretch and rotation. For golfers, that typically shows up as:
Limited thoracic spine (T-spine) rotation
Decreased hip mobility (especially internal rotation)
Tight shoulders and lats
Poor ankle mobility (which affects balance and footwork)
All of these affect your ability to create a full turn, sequence your swing properly, and transfer energy efficiently. The good news? You can regain a surprising amount of mobility with consistency and the right drills.
How We Assess Flexibility at Carolina Movement Doc
During a TPI evaluation, we focus on the joints and movements that are most relevant to your swing. For experienced golfers, we pay close attention to:
Mobility Screen
What We’re Looking For
Torso Rotation Test
Can you separate upper from lower body?
Pelvic Rotation Test
Can your hips initiate movement independently?
Toe Touch / Hamstring Test
Are you compensating from the lower back?
Lat Length Test
Do tight lats limit your backswing?
Hip IR/ER Test
Can your hips rotate in both directions?
Top 6 Flexibility Drills for the Older Golfer
These drills target the most common restrictions in experienced golfers and are safe, joint-friendly, and effective when done 3–5x/week.
1. 🧘 Open Book Stretch (T-Spine Rotation)
What it targets: Thoracic spine and rib cage
Why it matters: Promotes a full, pain-free backswing
How to do it: Lie on your side with knees bent. Rotate the top arm open across your chest. Exhale fully as you reach.
✅ 2–3 sets of 8–10 reps per side
2. 🌀 90/90 Hip Rotations (Hip IR/ER)
What it targets: Hip capsule and rotational control
Why it matters: Improves both backswing and follow-through hip mobility
How to do it: Sit in 90/90 position on the floor. Actively switch legs back and forth, keeping hands off the ground if possible.
✅ 2 sets of 8 reps each side
3. 🦵 Standing Hip Flexor Stretch + Reach
What it targets: Hip flexors, anterior chain, and thoracic extension
Why it matters: Frees up the hips and reduces early extension
How to do it: Step into a lunge, press hips forward, and reach both arms overhead.
✅ Hold 30 seconds per side, repeat 2x
4. 🧍♂️ Wall Angels
What it targets: Shoulders, upper back, and scapular control
Why it matters: Improves posture, shoulder mobility, and backswing depth
How to do it: Stand with back against the wall, arms in "goal post" position. Slowly raise arms up and down while keeping contact.
✅ 2 sets of 10 slow reps
5. 🦶 Ankle Dorsiflexion Wall Drill
What it targets: Ankle mobility
Why it matters: Better lower body movement, foot pressure, and balance
How to do it: With toes a few inches from the wall, drive your knee forward over the foot without lifting the heel.
✅ 2 sets of 10 per leg
6. 🧘♀️ Cat-Cow with Controlled Breathing
What it targets: Spine articulation and segmental control
Why it matters: Loosens the entire back and teaches breath-timed movement
How to do it: On hands and knees, arch and round your spine while matching the movement to long inhales and exhales.
✅ 1–2 minutes daily
Pro Tip: Flexibility Is a Daily Investment, Not a Quick Fix
If you’re 55+, the goal isn’t to become hypermobile—it’s to restore just enough flexibility to support your natural swing and prevent compensations that cause pain. At Carolina Movement Doc, we combine these drills with manual therapy, strength training, and swing-specific sequencing to help older golfers stay pain-free and competitive.
Final Thought: Don’t Let Age Be a Limiter
Golf is a lifelong game—and your body doesn’t have to hold you back. Whether you’re playing twice a week or prepping for a member-guest tournament, restoring your flexibility is one of the best investments you can make in your swing.
Want to find out where your movement is holding back your game? Book a TPI Mobility Evaluation at Carolina Movement Doc and get a custom plan tailored to your swing and your body.
