Golf Mobility Screen: What to Fix Before Your Next Round

Most golf injuries are not random. They are the bill coming due for a swing that asks your body for motion it does not have.

As a TPI Level 1 clinician, I screen golfers for the mobility and stability pieces that make a swing efficient—or force ugly compensations.

What a Useful Golf Screen Looks For

• Hip internal/external rotation for turn and weight shift
• Thoracic rotation so the low back is not forced to over-rotate
• Shoulder mobility for a clean takeaway and follow-through
• Single-leg balance and pelvic control in transition
• Ability to hinge and load without dumping into the lumbar spine

If those pieces are limited, the ball flight may still look okay for a while. Your joints will not.

Common Swing Compensations

• Sliding instead of rotating
• Early extension to create space
• Overusing the lumbar spine because the thorax will not turn
• Casting the club when shoulder or grip tension spikes

We do not chase swing aesthetics first. We restore the physical options your coach can then use.

A Simple Pre-Round Fix List

1. Hip openers + 90/90 breathing for turn capacity
2. Open-book thoracic rotations for upper-body separation
3. Split-stance cable or band rotations for control under load
4. Single-leg RDLs for balance and posterior chain readiness

Ten focused minutes beats thirty random stretches.

When Pain Means Stop Playing Through It

Low-back tightness that worsens every nine holes, lead-shoulder pinch at the top, or hip pain on weight shift are signals. Modify volume, get screened, and rebuild the missing capacity.

For broader warm-up structure you can reuse on range days, see our 6-minute warm-up system.

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Better movement options make better swings—and longer golf careers.

Let's get you better. Book your golf movement screen with Megan or contact us to get scheduled.