30-Minute HIIT Mobility Workout for Golfers to Reduce Joint and Back Pain

Welcome to our 30-minute High-Intensity Interval Training (HIIT) mobility flow, specifically designed for golfers. This workout is structured to enhance your mobility, reduce joint and back pain, and improve your overall golf performance.

The workout is divided into five sections: a warm-up, hip mobility exercises, thoracic spine mobility exercises, shoulder mobility exercises, and a cool-down. Each exercise lasts for 45 seconds, followed by a 15-second rest phase, making the workout fast-paced and dynamic.

This workout is considered intermediate in terms of difficulty. It’s designed to challenge you, but the exercises are not overly complex. They can be modified to suit your fitness level, making the workout accessible for beginners yet still challenging for more advanced athletes.

This mobility flow is best suited for golfers who have some experience with fitness training and are looking to incorporate more mobility work into their routines. It’s particularly beneficial for golfers who may be experiencing tightness or discomfort in their hips, back, or shoulders, as the exercises target these areas to improve flexibility and reduce pain.

Remember, it’s always important to listen to your body and modify the exercises as needed. Always consult with a healthcare professional before starting any new exercise program. Enjoy your workout!

Warm-Up (5 minutes):

Start with a general warm-up to increase your body temperature and prepare your muscles for the workout.

  • Exercise 1: Jogging in Place
    • Stand tall and start jogging in place, lifting your knees high.
    • Swing your arms naturally as you jog.
    • Keep your core engaged throughout the exercise.
  • Exercise 2: Jumping Jacks
    • Stand with your feet together and your hands at your sides.
    • Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide.
    • Without pausing, quickly reverse the movement and repeat.

Hip Mobility Exercises (10 minutes):

Golfers often experience tightness in their hips, which can lead to back pain.

  • Exercise 3: Hip Circles
    • Stand with your feet hip-width apart, hands on your hips.
    • Move your hips in a circular motion, making circles as large as you can.
    • After 22.5 seconds, reverse the direction of your circles.
  • Exercise 4: Hip Flexor Stretches
    • Start in a lunge position with your right foot forward.
    • Push your left hip forward until you feel a stretch in the front of your hip.
    • Hold for a moment, then switch sides.
  • Exercise 5: Glute Bridges
    • Lie on your back with your knees bent and feet flat on the floor.
    • Lift your hips off the floor until your knees, hips, and shoulders form a straight line.
    • Squeeze your glutes at the top, then slowly lower your hips back to the floor.

Thoracic Spine Mobility (10 minutes):

The thoracic spine (upper back) is crucial for a good golf swing.

  • Exercise 6: Thoracic Rotations
    • Start on all fours.
    • Place your right hand behind your head, then rotate your upper body to the right as you draw your right elbow toward the ceiling.
    • Return to the starting position and repeat. Switch sides after 22.5 seconds.
  • Exercise 7: Cat-Camel Stretches
    • Start on all fours.
    • Round your back and tuck your chin into your chest (cat position).
    • Then, lower your belly towards the floor and lift your chin and chest, looking up towards the ceiling (camel position).
  • Exercise 8: Thread the Needle Stretches
    • Start on all fours.
    • Slide your right arm under your left with your palm facing up, and lower your shoulder to the floor.
    • Hold for a moment, then return to the starting position and repeat. Switch sides after 22.5 seconds.

Shoulder Mobility (5 minutes):

Shoulder mobility is important for a smooth, efficient golf swing.

  • Exercise 9: Arm Circles
    • Stand tall with your feet shoulder-width apart.
    • Extend your arms out to the sides and make small circles in the air.
    • After 22.5 seconds, reverse the direction of your circles.
  • Exercise 10: Wall Slides
    • Stand against a wall with your back and arms flat against it.
    • Slide your arms up the wall, then back down.

Cool Down (5 minutes):

Finish with a cool-down period to help your body recover.

  • Exercise 11: Light Stretching
    • Spend this time doing light stretching of all the major muscle groups you’ve worked.
  • Exercise 12: Deep Breathing Exercises
    • Sit or lie comfortably.
    • Take a deep breath in, hold for a moment, then exhale slowly.
    • Repeat this deep breathing for the duration of the exercise.

Remember, each exercise should be performed for 45 seconds (active phase) followed by a 15-second rest phase. Always consult with a healthcare professional before starting any new exercise program.

If you’d like talk to a Certified Personal Trainer, please visit our training partner, sandiegocorefitness.com