Remember those first few rounds of the season? You were getting back into the rhythm, enjoying the fresh air and looking forward to every opportunity to play.
But as the season progresses, something can change.
Your shoulders feel a little tighter. Turning through your swing doesn’t seem quite as comfortable. Getting warmed up takes longer, and movements that felt natural in the spring require a little more effort.
Is it your swing? Your equipment? Or is your body telling you something?
For many recreational golfers, the answer may have less to do with technique and more to do with maintaining the mobility and strength that help support the golf swing.
Your Golf Swing Asks a Lot of Your Body
A golf swing is a coordinated movement involving much more than your arms and hands.
Your hips rotate, your upper back turns, your shoulders move through a considerable range of motion, and your legs help provide stability and power.
All these movements need to work together.
If one area becomes restricted or less comfortable, you may find yourself adjusting your swing to compensate. You might shorten your backswing, turn less freely or feel that you’re working harder to produce the same result.
That doesn’t automatically mean something is wrong with your swing. It may simply be a reminder that golf places physical demands on your body that deserve attention away from the course.
1. Your Hips Need to Keep Moving
Hip mobility plays an important role in the golf swing. Your hips contribute to rotation, weight transfer and the movement between your backswing and follow-through.
When your hips don’t move as comfortably as you’d like, you may find yourself relying more heavily on your lower back or upper body to complete the swing.
And it’s not just golf. Hip mobility also matters when walking, climbing stairs, getting out of a chair and moving comfortably throughout the day.
What can help?
Include comfortable hip mobility movements in your routine. Controlled standing hip rotations, gentle leg swings while holding a support and other suitable mobility exercises can help you practise moving through a comfortable range of motion.
Don’t force a stretch or try to achieve a particular range of movement overnight. Consistency and control are more important than how far you can move.
2. Your Upper Back and Shoulders Matter More Than You Think
Golf requires your upper body to rotate while your arms and shoulders move through the swing.
If your upper back feels stiff or your shoulders are uncomfortable, you may find it harder to turn freely and maintain a comfortable swing.
Many of us spend considerable time sitting at desks, driving or looking at screens. These activities don’t necessarily encourage the varied movements that help us maintain comfortable mobility.
What can help?
Make time for gentle upper-body movement. Comfortable trunk rotations, shoulder circles and controlled arm movements can help keep these areas moving.
Simple exercises using resistance bands may also help you develop upper-body strength. Choose movements that feel comfortable and suit your current abilities.
3. Flexibility Is Only Part of the Picture
Golfers often think about flexibility when discussing their swing. And flexibility is useful. But being able to move through a comfortable range of motion is only one part of maintaining physical fitness.
Your muscles also need sufficient strength to support your movements and help you maintain control.
Consider the demands of a round of golf. You’re standing, walking, rotating, bending, carrying or handling equipment, and repeating your swing many times.
Strength in your legs, hips, trunk and upper body helps support those activities.
What can help?
Include some basic strength exercises in your weekly routine. Depending on your fitness level, these might include:
- Chair stands: Practise standing up and sitting down with control.
- Calf raises: Develop lower-leg strength while using a counter for support if needed.
- Wall push-ups: Work on upper-body strength using a manageable variation.
- Resistance-band exercises: Add suitable resistance to movements involving your shoulders, arms and upper back.
You don’t need to spend hours in a gym. A few manageable sessions each week can complement the physical activity you already get from playing golf.
4. Don’t Wait Until Spring to Start Moving Again
As the golf season winds down, it’s tempting to put the clubs away and forget about golf-specific fitness until the weather improves.
That’s understandable. But it can also mean several months with less attention to the movements and strength that support your game.
Winter is actually a useful opportunity to work on your general fitness without the pressure of getting ready for your next tee time.
You can focus on areas that may have received less attention during the playing season. Work on strength, maintain comfortable mobility and include exercises that challenge your balance and coordination.
And you don’t have to turn your home into a fitness studio. A small amount of space, a sturdy chair and perhaps a few resistance bands can be enough to get started.
5. A Little Preparation Before Your Round Helps, Too
Even if you maintain a regular fitness routine, it’s worth giving your body time to prepare before playing.
Rather than going straight from the car to the first tee, allow a few minutes for comfortable movement.
You might walk for a few minutes, make some gentle trunk rotations, move your shoulders and hips, and gradually build up to practice swings.
The idea is to ease into the movements you’re about to perform rather than asking your body to produce a full swing immediately.
Pay attention to how you feel. If a movement causes pain, don’t force it. Persistent or worsening discomfort deserves appropriate professional assessment rather than simply more stretching.
Keep Your Golf Fitness Going Beyond the Golf Season
Your golf swing doesn’t exist in isolation. It’s supported by the strength, mobility, balance and coordination you develop through your everyday activities and exercise routine.
If your swing feels stiffer as the season progresses, it may be worth looking beyond your clubs and considering what your body needs.
You don’t need to become a fitness fanatic or spend the winter chasing a perfect swing. Start with a few manageable exercises, give your body some variety and make physical preparation part of your regular routine.
That way, when spring arrives and the golf course calls again, you’ll have spent the winter doing something useful for your game.
If you’d like a more structured approach to golf-specific strength and flexibility, read our review of the Dynamic Golfers program from Dynamic Athletics to learn more about what it offers.
READ OUR REVIEW OF THE DYNAMIC GOLFERS PROGRAM FROM DYNAMIC ATHLETICS