Golf Exercise for Rotation: Cobra Pose with Lauren McMillin

A fitness instructor displaying the cobra post stretch for golf rotation

Try This Golf Rotation Exercise to Improve Your Swing

C-posture is a common characteristic among golfers.

If you think about it, a lot of us spend our days with our spine inflection; rounding through the shoulders, rounding through the spine, essentially creating a C shape. 

When we do that, we're not able to rotate as efficiently as we would like in our swing. As a result, our spines are not long, our cores are not engaged, and we're not able to breathe as efficiently as we need to.

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Step-By-Step Instructions

  1. Lie face down and extend your legs long behind you, tops of the feet pressing down. If your hips or lower back is tight, keep the legs wide.

  2. Keep your gaze down at the floor so the back of the neck stays long

  3. Place your palms directly below your shoulders and keep your elbows tight against the body

  4. As you inhale, bring your gaze forward, squeeze your glutes, and lift your chest up as you push down into the ground with your palms. Keep your shoulders down and away from your ears.

  5. As you exhale, gently lower down

  6. Repeat this motion about 5-8 times.

Benefits of this Golf Exercise for Rotation

A cobra exercise can help open up the front of the body, open up through the chest and shoulders, as well as stretch and strengthen the back muscles.


What type of exercises should I do to improve my golf rotation?

A great way to improve your golf rotation is to do exercises that target the core and rotator cuff muscles. Exercises such as hip rotations, lower back rotations, and medicine ball rotations can help you develop better control and power when you swing. For best results, be sure to focus on form and proper technique to maximize the effects of the exercises.

Why is golf rotation important?

Golf rotation is important because it helps you generate power and torque when you swing. The more you can rotate your body and club through the ball, the more distance and accuracy you will have in your shots. Proper golf rotation also helps you maintain good posture and balance throughout your swing.

How often should I do golf rotation exercises?

You should aim to do golf rotation exercises 2-3 times a week. During each session, focus on doing at least 3 sets of 10-15 repetitions of each exercise. Be sure to rest between sets and listen to your body if you feel any pain or discomfort.

Are there any additional tips for improving my golf rotation?

Yes! In addition to doing golf rotation exercises, focus on your posture and set-up position. Make sure your feet, hips, and shoulders are in alignment with the target line. Also, try to maintain your spine angle throughout the entire swing and finish with a full turn of your body.

About Lauren

With extensive training in Chain Reaction Biomechanics, Lauren McMillin’s main focus is to assist athletes in cultivating integrated joint and muscle stabilization, improve their mobility, achieve a greater range of motion, and learn sport-specific kinematic sequencing. 

Lauren’s YoGolf Performance is based on the science of the biomechanics of the golf swing.  The combination of exercises Lauren focuses on will lead to all athletes feeling better and perform their best, regardless of age, experience, or injury.

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