Winter Golf Fitness: How to Improve Your Mobility for a Better Swing

As we head into the colder months, this is the ideal time to work on the part of your game that often gets ignored during the playing season — mobility. When I’m coaching players, I often recommend using the winter to focus on how the body moves rather than how the swing looks. The more efficiently your body can rotate, the easier it becomes to swing freely, generate speed, and stay consistent.

Here’s a simple golf-specific mobility routine you can do at home to keep your body moving well through the off-season.

🧘‍♂️ 1. Cat-Cow Stretch

Targets: Spine, shoulders, and core

This simple stretch helps loosen up the spine and improve posture.Start on all fours, arch your back as you inhale (Cow), then round your spine as you exhale (Cat).Repeat slowly for 8–10 reps.

➡️ Why it matters: A flexible spine helps your upper and lower body move in sync, allowing for a smoother, more controlled rotation in the swing.

🦵 2. World’s Greatest Stretch

Targets: Hips, hamstrings, glutes, and upper back

Step into a deep lunge, placing one hand on the ground beside your front foot. Rotate your other arm toward the ceiling, opening your chest.Hold for a few seconds, then switch sides.

➡️ Why it matters: This full-body movement increases rotation through the hips and shoulders — two key areas for creating a powerful, repeatable golf swing.

🧍‍♂️ 3. 90/90 Hip Rotations

Targets: Hip flexibility and stability

Sit on the floor with both knees bent at 90 degrees — one in front, one to the side. Slowly rotate both legs to the opposite side without lifting your feet.Repeat 6–8 times per side.

➡️ Why it matters: Improving hip mobility allows for better weight transfer and helps maintain posture through impact.

💪 4. T-Spine Openers (with Resistance Band or Club)

Targets: Thoracic spine and shoulders

Hold a resistance band or golf club straight out in front of you. Rotate your torso to one side, keeping your arms extended, then return to start.Repeat 8–10 times each way.

➡️ Why it matters: Your upper back is where much of your rotation comes from. Better mobility here leads to a more complete and unrestricted swing.

🌀 5. Standing Torso Rotations

Targets: Core and rotational control

Hold a club across your shoulders and slowly rotate your upper body left and right, keeping your hips steady.Do 10–12 controlled reps each side.

➡️ Why it matters: Trains separation between the upper and lower body — a key element of efficient swing sequencing and power generation.

🕒 How to Fit It In

• Perform this routine 3–4 times per week through winter.

• It only takes 10–15 minutes and requires minimal space.

• Focus on smooth, controlled movement rather than pushing for range.

By the time spring arrives, your body will feel looser, stronger, and better prepared to swing without restriction — giving you a real head start on the season.