1. Open-book thoracic rotations
Lie on your side with your hips and knees bent to roughly 90 degrees and your arms together in front of you. Rotate the top arm open while keeping the knees and hips quiet, then return with control.
- Complete 8–10 controlled repetitions on each side.
- Keep the movement comfortable and avoid forcing the range.
2. 90/90 hip rotations
Sit with both knees bent and rotate them from side to side, aiming to keep your chest tall as the hips move through internal and external rotation.
- Complete 10 controlled repetitions on each side.
- Use your hands for support if that helps you maintain a smooth movement.
3. Lat stretch with a golf club
Hold a club at about shoulder height, hinge at the hips and extend the arms so the upper back and sides of the torso lengthen.
- Hold for 20–30 seconds.
- Repeat two or three times without pushing into pain.
Put it into practice
Used consistently, these drills can support the mobility required to turn, load and swing. The best choices still depend on your own movement profile, injury history and golf goals.
General information: Exercises and preparation should be adapted to your current capacity and history. Stop if a movement causes pain and seek appropriate professional guidance where needed.