Flexibility Exercises

Know what to work on

When flexibility limits the swing.

Tommy’s original notes highlight a few signs that flexibility and range of motion may be affecting a golfer’s movement:

Shoulder turn
Difficulty turning the shoulders anywhere near 90 degrees.
Hamstrings & posture
Tight hamstrings may lead to too much forward bend, inconsistent swing angle, or difficulty maintaining posture at address without fatigue.
Arm extension
An abbreviated arm can keep the club well short of parallel at the top.

Flexibility for golf

Move freely. Turn with balance.

Explore Tommy’s flexibility and mobility exercises in a more useful, easy-to-scan guide. Use the quick links to jump to shoulders and arms, rotation, or lower-body mobility and balance.

Shoulders & armsTurn & rotationMobility & balance
01

Shoulders & arms

Arm extension stretch demonstration

Arm Extensions

Stand and reach your hands in front, fingers intertwined with palms down. Lift your hands overhead with palms up and push your arms upward as far as possible.

Swing benefitIncrease the ability to straighten the arms during the swing, particularly the left arm on the backswing and the right arm through impact.
Arm circles stretch demonstration

Arm Circles

Extend your arms at shoulder height, palms down. Make circles about 12–13 inches in diameter. Turn the palms upward and make circles in the opposite direction.

Swing benefitIncreases shoulder flexibility and strength. If the shoulder sockets do not rotate freely, the swing plane may become inconsistent.
Elbow curls stretch demonstration

Elbow Curls

Place your hands on your temples with fingers curled and thumbs extended downward. Bring your elbows together and attempt to touch them in front. Release and repeat.

Swing benefitIncreases flexibility of the chest and shoulders and improves the ability to keep the arms close together through the swing.
02

Turn & rotation

Triangle stretch demonstration

The Triangle

Stand with feet about three feet apart and arms out at shoulder height. Turn the left toe outward at a right angle. Bend your upper body over the side with the toe pointing outward. Hold 10–15 seconds. Adjust your feet so the right toe points sideways and bend to that side.

Swing benefitImproves hip flexibility and helps the player rotate freely through impact while maintaining spine angle.
Sitting floor twist demonstration

Sitting Floor Twist

Sit on the floor with legs extended. Place your right foot on the left side of your left knee. Place your left arm on the right side of your right leg and your right arm as far behind you as possible. Turn and look over your right shoulder. Change legs and rotate the other way.

Swing benefitEncourages more shoulder turn without losing balance or the original spine angle.
Crocodile rotation stretch demonstration

Crocodile

Lie on your back with your left heel on top of your right toe and arms out at 90 degrees from your body. Rotate your legs to the right, then reverse.

Swing benefitIncreases hip-to-shoulder rotation and improves hip turn through impact.
03

Mobility & balance

Standing quad stretch demonstration

Standing Quad Stretch

Elongates the quadriceps muscle, which takes pressure off both the knee and hip.

Kneeling groin stretch demonstration

Kneeling Groin Stretch

Swing benefitLoosens the hip flexor and aids forward bending into the address position.
Downward dog stretch demonstration

Downward Dog

Get on your hands and knees, then raise your torso so you are on your hands and feet with your rear end up. Lower your heels to the ground with legs straight and feet shoulder-width apart. Hold and repeat.

Swing benefitIncreases hip flexibility for a better spine angle at address and balance during the swing.
Balance drill demonstration

Balance Drill

Stand erect with arms out at your sides at shoulder height. Close your eyes, lift one foot and try to maintain your balance. Hold for several seconds and repeat.

Swing benefitStrengthens ankles and feet to improve balance during the swing.
Runner's stretch demonstration

Runner’s Stretch

Kneel on one knee, placing the opposite heel directly in front of the knee. Slowly stand, keeping the back heel down and feet pointed straight. Gradually lower your chest over the forward leg and hold. Kneel back down to release, then change legs and repeat.

Swing benefitLoosens the hamstrings, increasing the ability to maintain spine angle during the swing.
Foot circles and toe points demonstration

Foot Circles & Toe Points

Lie on your back. Bring your left knee directly over your left hip, with one hand on top of the knee and one behind it. Rotate your ankles in both directions. Then alternately point the toe down and up; switch feet and repeat.

Swing benefitBoth exercises improve balance during the swing.
This guide keeps Tommy’s original exercise instructions and swing benefits, now organized for quicker browsing. Return to the fitness overview or explore the strengthening exercises.
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