Your Guide to Hip and Thoracic Mobility for Golf Performance and Injury Prevention

Many describe golf as the greatest game ever played. It will challenge you mentally, emotionally, and physically. Bobby Jones once said, “golf is a game that is played on a 5 inch course; the distance between your ears.” I think anyone who has ever picked up a club can relate to that quote. One minute, you are debating selling your clubs on ebay, and the next, you flush an iron on the 18th hole and cannot wait to hit the next one. The mental aspect of golf is widely discussed, but the physical demands usually take a back seat.

Golf is a game of finesse, strategy, and patience. But behind every swing lies a body that needs to move well. While power and accuracy are critical, mobility in the hips and thoracic spine (mid-back) plays a central role in both performance and injury prevention.

Whether you’re a weekend golfer or a competitive player, improving mobility in these two areas can be the difference between a consistent, pain-free game and one filled with frustration and setbacks.

Swing your Authentic Swing

Now, I’m a physical therapist (not a swing coach). You should consult your local golf professional to address swing mechanics.

However, I believe every swing is unique.

If you watch the number one golfer in the world, Scottie Scheffler, his footwork is very unconventional and you may ask yourself how he avoids toppling over every time he drives through the ball. His footwork allows him to generate significant power and accuracy.

Other players like Jim Furyk, Raymond Flloyd, and John Daly all had unconventional swings, but were Major Champions. I want to give a better understanding of how unlocking your hips and thoracic spine will improve performance and prevent injury.

But always swing your authentic swing.

Why Hip and Thoracic Mobility Matter in Golf

The team at the Titleist Performance Institute does a wonderful job explaining efficient golf swings through the kinematic sequence. There is an identical sequence of speed and energy initiation followed by an identical sequence of energy transfer for all great ball strikers.

The Kinematic Sequence 

The sequence of energy initiation is:

1. Lower body starts
2. Thorax moves next
3. Arms go third
4. The club starts last

Then on the downswing, the lower body decelerates first, thorax second, lead arm third, and club shaft last.

Each segment of the body builds on the previous segment, increasing speed up the chain. Then each segment of the chain slows down as the next segment continues to accelerate (POWER!).

The kinematic sequence is the key to repeatability and consistency, no matter your swing style.

Any mobility or stability impairment will alter the kinematic sequence. Below we’ll focus on two popular mobility impairments: the hips and thoracic spine.

The Hips: Power and Stability

In honor of Happy Gilmore 2, I want to quote the late, great Chubbs Peterson who said it best, “It’s all in the hips.” The hips are the engine of the golf swing. They drive rotation, transfer power from the ground up, and create separation between the upper and lower body. A key factor in generating clubhead speed.

When hip mobility is limited (particularly internal rotation of the lead hip):

• Players compensate with the lower back, often leading to pain or injury.
• Rotation becomes restricted, limiting swing efficiency.
• Weight transfer suffers, causing inconsistent ball striking.

The Thoracic Spine: Rotation and Fluidity

The thoracic spine is designed for rotation. In golf, the mid back allows you to coil during the backswing and unwind during the downswing. It is found between two areas that are meant for stability: the cervical spine and lumbar spine. If mobility is limited in the thoracic spine, compensation patterns will develop in the neck and low back.

When thoracic mobility is restricted:

• The shoulders and lower back are forced to take over, which increases injury risk.
• The swing feels “short” or “tight.”
• Club path and accuracy may suffer due to reduced separation.

The Mobility-Injury Connection

Humans are amazing compensators. If one area of the body is not working properly, other areas are going to try and make up for it. This is a common occurrence in the musculoskeletal system, especially with full body movement patterns.

Less efficient movement patterns may lead to increased injury susceptibility. The forceful nature of the full golf swing clearly incorporates a large magnitude of trunk, shoulder and lead hip movements.

Epidemiological studies have shown that low back conditions account for approximately 25% of all golf injuries [1–3] although incidence rates of between 18.2% [4] to as high as 54% [5[ have been reported.

These average compressive loads represent forces equivalent to about 8 times body weight. In comparison, running produces spinal compression forces equal to approximately 3 times body weight [6].

Poor mobility in the hips and thoracic spine often leads to compensation in the lumbar spine, which isn’t built for large amounts of rotation. The lumbar spine’s main movements are flexion, extension, and side bending.

This compensation is why back pain is one of the most common complaints among golfers. By improving mobility where the body is designed to move, you protect the areas that are meant to stay stable.

The Role of a MovementX Physical Therapist

I know I’m doing a great job as a physical therapist when my patients rarely need me.

I aim to give you the tools to improve your mobility and strength in order to avoid injury. And (ideally) all health care would be proactive, not just reactive.

Think of the analogy that your house is burning down in flames and you are on a step ladder trying to change the smoke detector (extreme example, I know).

But if you’re a golfer with a low back injury, you have to look at the hips and thoracic spine. Obviously, these are areas to address when you are injured, but if addressed before as a preventative measure, then injury can be avoided completely.

An occasional, even seasonal session with a physical therapist (especially an hour with a DPT like MovementX provides) allows you to be proactive in strengthening your game, not just reactive when pain or injury arises. If you were to do that session with me, here’s how it would look:

Assessment and Diagnosis

Physical therapists begin by identifying restrictions in range of motion, muscle imbalances, or movement compensations. Assessments will be comprehensive and include the concept of regional interdependence: looking at areas proximal and distal to the injury site. This ensures treatment is specific to your needs rather than a one-size-fits-all approach.

Manual Therapy

Hands-on techniques such as joint mobilizations, soft tissue work, and dry needling help reduce stiffness and restore natural movement in the hips and spine. These should always be followed up with exercises within the new ranges of motion for neuromuscular re education.

Targeted Mobility Exercises

Physical therapists prescribe specific drills to improve motion in restricted areas. These targeted exercises ensure that compensation patterns are not occurring during mobility activities.

Strengthening for Stability

Mobility gains don’t last without strength. PTs integrate exercises that strengthen supporting muscles (such as glutes, core, and upper back) so the new range of motion can be controlled and used in daily life or sport.

Movement Retraining

Beyond mobility and strength, therapists help retrain movement patterns (like squatting, lifting, or swinging) so the body uses the hips and thoracic spine effectively, reducing stress on vulnerable joints.

Key Mobility Exercises for Golfers

Here are a few simple but powerful drills you can add to your round warm-up or training routine:

1. 90/90 Hip Rotations

• Sit on the ground with both knees bent at 90 degrees, one in front, one to the side.
• Gently rotate from one side to the other.
• Improves internal and external hip rotation for a more efficient pivot.

2. Hip Airplanes

• Stand on one leg, hinge forward at the hips, and rotate your torso open and closed.
• Builds rotational control and stability through the hips.

3. Open Books (Thoracic Rotation)

• Lie on your side with top knee bent, bottom knee straight, and arms stacked in front.
• Rotate the top arm across your body, opening the chest to the other side.
• Improves thoracic rotation while keeping the lower body stable.

4. Cat-Cow with Thread the Needle

• On hands and knees, move through cat-cow, then add a rotation by threading one arm under your body and reaching up toward the ceiling.
• Enhances thoracic mobility in multiple planes.

5. Half-Kneeling Windmill

• Kneel with one leg up, hold a club or stick overhead, and rotate through the torso.
• Challenges hip stability while improving thoracic rotation.

How to Incorporate Mobility Training into Your Golf Routine

Warm-Up: Spend 5–10 minutes on hip and thoracic mobility before hitting balls or playing a round.

Consistency Over Intensity: A few minutes daily is more effective than one long session once a week.

Pair with Strength: Combine mobility with core and glute strength training for lasting improvements.

Listen to Your Body: If you feel pain (not just a stretch), scale back or consult a professional.

The Bottom Line

Mobility is the foundation of an efficient, powerful, and safe golf swing. By prioritizing hip and thoracic spine mobility, you’ll not only unlock more rotation and distance but also protect your lower back and shoulders from common golf injuries. Physical therapists are movement experts that can identify risk for injuries while golfing and improve mobility/stability to minimize injury risk.

Next time you head to the course, think beyond your swing mechanics and think about how your body moves. Talk to your physical therapist. Talk to your swing coach. A mobile body is a consistent, pain-free, and high-performing golf body.

References

1. Gosheger, G., Liem, D., Ludwig, K., Greshake, O., & Winkelmann, W. (2003). Injuries and overuse syndromes in golf. The American journal of sports medicine, 31(3), 438-443.
2. Batt, M. E. (1992). A survey of golf injuries in amateur golfers. British journal of sports medicine, 26(1), 63-65.
3. McNicholas, M. J., Nielsen, A., Knill-Jones, R. P., Farrally, M., & Cochran, A. (1999). Golf injuries in Scotland. In Science and golf III: Proceedings of the World scientific congress of golf. Champaign: Human Kinetics (pp. 65-72).
4. McHardy, A., Pollard, H., & Luo, K. (2007). One-year follow-up study on golf injuries in Australian amateur golfers. The American journal of sports medicine, 35(8), 1354-1360.
5. Sugaya, H. (1998). Low back injury in elite and professional golfers: an epidemiologic and radiographic study. In Science and GolfIII, Proceedings of the 3rd World Scientific Congress of Golf. Human Kinetics (pp. 83-91).
6. McHardy, A., Pollard, H., & Luo, K. (2006). Golf injuries: a review of the literature. Sports Medicine, 36(2), 171-187.