Back and Hip Stretch for Golfers | Articulating Bridge with Foam Roller

One of the Best Golf Stretches for Hips and Back

featuring Lauren McMillin

Topics Covered in This Guide

An Articulating Bridge is a fantastic way to mobilize your spine while also opening up your chest and the hips - but what if you tried it on a foam roller?

Putting your bridge on a moving surface will really amp up your balance, helping you cultivate greater focus as you press your feet down while also building a tremendous amount of strength in the feet, ankles and legs.

Let's try it.

Step-By-Step Instructions

  1. Place the foam roller perpendicular to the short edge of your mat and then lower all the way on to your back. 
  2. You may need to play with positioning the foam roller so that your feet are directly on top of it. Arms are down by your sides, gaze is up to the ceiling, relax the shoulders.

  3. From here, press your feet down into the foam roller and begin to lift your hips up toward the ceiling. Pretty immediately you may notice the challenge here to keep the foam roller still.

    • You’ll feel the hamstrings begin to fire, the glutes engage, making sure that you're maintaining space between the chest and the chin.

  4. Reach the knees away from you and then lower all the way down.

The objective here in addition to all the other cues that go with an articulating bridge, is to try to keep the foam roller steady.

You can use your arms and your hands to push it down into the mat and help you lift up a little bit higher. 


How can I Improve my hip mobility for golf?

To improve your hip mobility for golf, you can try incorporating exercises and stretches that target the hip area into your workouts and daily stretching routine as well as before and after a round of golf.

Examples of such exercises include:

If you have any pre-existing injuries or conditions it is recommended to consult with a physical therapist to ensure that you are performing the exercises correctly and safely.

Can golf cause tight hip flexors?

Yes, golf can cause tight hip flexors due to the repetitive motions involved in the golf swing. Poor posture or lack of hip mobility can also contribute to tight hip flexors.

What are the benefits of stretching before playing golf?

Stretching before playing golf can help improve your flexibility and range of motion, which can lead to better swing mechanics and less risk of injury. Learn more in our Should You Stretch Before Golf guide.

Back to blog

1 comment

Thank you for sharing this stretch/exercise. How many reps should we be doing per session. How long do we hold the each rep? How many days a week can/should this be done?

Thomas Peckham

Leave a comment

Please note, comments need to be approved before they are published.

From the Pro Shop

1 of 4