Each Monday, we’re going to bring you a new mobility exercise to help you move better while on the golf course. Mobility is a crucial aspect of the golf swing. It gives us the ability to move through a larger range of motion, leading to increased power generation potential and unlocking distance throughout the bag. Add these moves to your weekly fitness routine to move better – and feel better – while on the course.
The Exercise
Cat/Cow
Cat/Cow is one of the most effective mobility exercises golfers can use to keep their spine healthy and their swing fluid. By gently moving the spine through flexion (Cat) and extension (Cow), this exercise improves segmental control and increases mobility in the thoracic and lumbar regions, both key areas that influence rotation and posture in the golf swing. Better spinal mobility helps golfers achieve a smoother, more consistent turn, reduces compensations in the hips and shoulders, and supports maintaining proper posture throughout the swing. Additionally, Cat/Cow promotes core engagement and reduces stiffness created by long periods of sitting or repetitive practice, ultimately helping golfers swing more freely and with less risk of back pain.
Here’s how to perform them:
- Set up on the floor with your hands under shoulders and knees under hips with a neutral spine
- Pick your chest up and press your belly button towards the floor to execute the cow position. Hold briefly, then transition to cow by rounding your shoulders and tucking your chin towards your chest. Repeat.
- Perform three sets of ten repetitions
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