Use These 5 Movements to Help You Play Pain Free Golf

golf fitness

Stretching and mobility is a crucial part of the golf fitness program at Tampa Strength. Stretching and mobility movements can help golfers increase posterior chain flexibility, pelvic control, joint range of motion, and more. We love using these movements with our golf fitness clients at our South Tampa studio because they can be beneficial to all our clients regardless of their fitness level. The Ultimate Golf Warm-up 1.o created by the Tampa Strength trainers at our South Tampa studio contains sixty movements that will help increase your range of motion & mobility and hopefully increase your overall golf fitness.



The Ultimate Golf Warm-up will provide you with four routines containing stretching, mobility, and dynamic warm-up movements that will help you before, during, and after your next round of golf. The following videos highlight five specific golf movements from the Ultimate Golf Warm-up 1.o that will help golfers who want to play pain free golf.

Elevator Pigeon to Overhead T-spine Rotations

Lay your left leg, parallel to your pelvis, across a bench. Holding a stick over your head, use your right leg & glutes to elevate your pelvis. Use your thoracic spine to rotate the stick overhead to the left while in the elevated position. Return your right knee to the ground and rotate the stick back to the starting position. Perform 5-10 reps of each movement while holding the end range of each movements for approximately 5 seconds then switch legs.

Side Lying Hip CARs

Setup on the ground laying on your left side. Lift (flexion) your right knee towards your belly. Then turn your right knee towards the ceiling (abduction). Finally, internally rotate your right thigh bone till the right knee falls towards the left knee and extend the leg fully. Reverse the movement till you return to your starting position. Repeat movement for 5-10 reps then switch legs.

90/90 Transitions with Hip Extensions

Sitting on the floor, setup your legs in the 90/90 position. The heel of the lead leg should be next to the knee of the trail leg. Pivoting on the big toe of your back leg, lift the knee as far as you can till the opposite knee comes off the ground, and you transition the 90/90 to the opposite side. Once transitioned, extend/lift your pelvis off the ground using your glutes & hip muscles. Repeat movement for 5-10 reps.

Toe Touch to Deep Squat with Reach

Setup with feet wider than hip width apart. Keeping your legs relatively straight, perform a toe touch. Immediately after the toe touch, drop into a deep squat position. From the deep squat, reach one arm towards the ceiling for a 5 count, bring the arm back towards the ground and reach the other arm towards the ceiling for a 5 count. Bring that arm back towards the ground, stand up, and repeat movement for 5-10 reps.

Single Leg Airplane to T-Spine Opener Off the Wall

Stand next with right hip touching the all and lift your right knee to waist level. Perform a single leg hinge, allowing your right arm to travel down the wall towards the ground, while your left arm & head rotates toward the ceiling. Return to single leg balance and rotate your upper body toward the wall while your right arm & head rotates behind you. Perform 5-10 reps then switch legs.


These movements will enhance the flexibility and mobility you need to lower your handicap, swing the club faster, and improve your golf fitness.

If you’re ready to experience the Ultimate Golf Warm-up 1.o, download it on the Tampa Strength App or the Tampa Strength Online Training Portal. Call 813-731-2901 to learn about all the golf fitness training opportunities we have to offer.