Routine Overview
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Time: 12–15 minutes
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When to use it: After golf, off-days, or as part of a pre-round warm-up
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Goal: Restore mobility, reduce lower back tension, and build strength in the right areas
Golf Recovery Routine
1. 90/90 Hip Opener
Why: Improves internal and external hip rotation — both crucial for a full, pain-free swing.
How:
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Sit on the floor with one leg bent in front at 90°, and the other behind
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Keep an upright posture, lean into the front leg
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Hold 30–45 seconds per side
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Repeat 2 rounds
2. Cat-Cow + Thread the Needle
Why: Mobilises the spine, opens the shoulders, and frees up rotation.
How:
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Perform 10 slow cat-cow reps on hands and knees
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Then, reach one arm under your body (thread the needle)
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5 reps per side for threading
3. Glute Bridge + March
Why: Strengthens glutes and deep core — key for reducing lower back strain.
How:
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Bridge up and alternate lifting each foot slightly off the floor
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Keep hips level
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2 sets of 10 marches (5 per leg)
4. Lunge with Rotation
Why: Builds rotational stability and trains the hip-spine connection.
How:
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Step forward into a lunge
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Rotate your torso toward the front leg
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6 reps per side, controlled pace
5. Dead Hang (or Counter Stretch)
Why: Decompresses the spine and stretches the lats/shoulders.
How:
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Hang from a pull-up bar or hold a doorway/counter lean
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Hold 20–30 seconds, repeat once
Alternative: Kneeling child's pose if no bar available
Additional Recovery Exercises
6. Standing Hip CARs (Controlled Articular Rotations)
Why: Maintains healthy joint range through the hips — critical for golfers with stiff swings.
How:
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Stand tall, balance on one leg
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Slowly lift and rotate the opposite leg in a circle, knee bent
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Avoid leaning or twisting your spine
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3 slow reps per leg, each direction
7. Seated Spinal Twist
Why: Opens up thoracic rotation to take pressure off the lower back.
How:
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Sit on the floor or a chair
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Cross one leg over and rotate toward it
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Hold 30 seconds per side, repeat once
8. Side Plank (with Reach-Through)
Why: Trains lateral core and spinal control — essential for swing power and stability.
How:
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Hold a side plank on your forearm
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Rotate under your torso (reach through) and return
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5 controlled reps per side
Closing Insight: Recovery Builds Longevity
Mobility and activation aren’t just injury prevention — they’re performance tools. Every bit of extra rotation and stability you gain here protects your back, boosts your swing speed, and keeps you on the course, not on the physio table.