A Short Routine with Big Benefits for Your Swing, Posture, and Injury Prevention
By Megan Mckenzie, Yoga for Golfers® Instructor, Titleist Performance Institute Fitness Level 1
Whether you’re trying to stay pain-free or sharpen your performance on the course, neck and shoulder mobility is essential. Golfers often develop tightness in these areas due to repetitive swinging, postural habits at address, and daily life (think: hours at a desk or phone). Limited mobility can lead to swing compensations, inconsistent ball striking, and a higher risk of shoulder or cervical spine injuries. To better understand how golf-specific movement patterns affect your game, explore our Yoga for Golfers overview.
This 7-minute routine targets the muscles and joints that most affect your ability to rotate smoothly and maintain posture through impact. Better mobility up top can translate to better rotation down the chain—especially in your thoracic spine and hips.
You’ll need a:
- yoga strap (or belt/towel)
- yoga block (foam preferred)
Dynamic Shoulder and Neck Mobility for Golf Performance
1. Shoulder Flossing with Rotation
This dynamic stretch targets the deltoids, pecs, and shoulder joint capsule, encouraging greater range of motion.
How-to
Hold the strap wider than hip-width.
Inhale as you lift arms overhead; exhale as you move them behind.
Slide hands wider if needed.
Then add rotation: keep one hand low and reach the other up and back, mimicking a backswing/follow-through.
Why it helps golfers
Increases shoulder flexion and external rotation—both required for full backswing and follow-through.
Mimics golf’s rotary demands while reducing stiffness from internal shoulder rotation (common in address posture).
Research links shoulder mobility deficits to altered swing planes and inconsistent ball striking.
Learn how we incorporate shoulder-focused mobility in our yoga classes in Cochrane.
2. Neck Rolls
This gentle movement lubricates the cervical spine and stretches the scalene and upper trap muscles.
How-to
Sit tall, chin to chest, then roll one ear to one shoulder.
Move slowly through 2–3 repetitions each side.
Why it helps golfers
Improves cervical rotation, critical for tracking the ball and maintaining posture through the swing.
A 2021 study in the Journal of Sports Sciences found reduced neck mobility correlates with limited thoracic rotation and compensatory lumbar stress—both common in amateur golfers.
Check out this related blog on improving lower back mobility.
3. Shoulder Shrugs
A quick and effective way to release tension and reset muscle tone in the upper traps.
How-to
Inhale to lift shoulders to ears; exhale to drop.
Repeat 3–5 times, then shake it out.
Why it helps golfers
Eases overactive upper traps, which can pull the shoulders up and limit scapular control.
Relieves tension that interferes with shoulder stability and control at the top of your backswing.
Explore our blog for more golf performance tips.
4. Shoulder Rolls
A full-range mobility movement for the shoulder girdle, ideal before teeing off.
How-to
Roll backward and then forward through full range, change directions focusing on shoulder blade motion.
Why it helps golfers
Promotes healthy scapular movement, which supports thoracic extension and posture at address.
Helps counteract daily slouching and “C-posture” often seen in recreational players.
5. Side Neck Stretch with Palm Rotation
This stretch targets the upper trapezius and levator scapulae and enhances awareness of shoulder alignment.
How-to
Extend right arm out, tilt head left.
Turn palm up or down to shift stretch location.
Hold for 5 slow breaths; switch sides.
Why it helps golfers
Frees soft tissue tension that can restrict head movement and rotation.
Encourages better alignment and awareness—key for consistent ball striking and reducing compensations.
Want to take your mobility further? Meet Megan Mckenzie and learn how her one-on-one golf yoga coaching can help.
6. Foam Block Pec Stretch + Shoulder Retraction
A strength-stretch combo that targets the pectoralis major and activates the mid-back.
How-to
Hold block between hands at waist height.
Press down firmly, retract shoulders, then release.
Repeat 5–10 times.
Why it helps golfers
Golfers often have shortened pecs and underactive rhomboids—this rebalances both.
Restores upright posture and reduces “rounded” upper spine common in address position.
Prepares the upper body for smooth takeaway and prevents shoulder impingement.
7. Cow Face Pose Variation – Pass the Block
This coordination drill develops full range of motion through the shoulder complex.
How-to
Hold block in right hand, lift overhead and drop behind your shoulders.
Catch it from below with the left hand, then reverse.
Why it helps golfers
Enhances functional range in both internal and external rotation of the shoulders.
Builds control and fluidity, especially helpful for players who struggle to complete a backswing without discomfort.
Can help reduce the risk of rotator cuff strain—one of the most common golf injuries.
Why Neck and Shoulder Mobility Matters for Golfers
Every golf swing is a rotation around a stable head. If your neck or shoulders are tight, it limits your ability to rotate smoothly. That leads to swing compensations—such as early extension or over-reliance on the arms—resulting in inconsistent striking and unnecessary strain on the lower back and shoulders.
Improving neck and shoulder mobility:
- Increases clubhead control and rotation consistency
- Reduces tension in the traps, pecs, and neck
- Supports better posture and helps prevent injury (especially in older golfers or those with past shoulder issues)
Keep Building Your Golf Body with Par72 Yoga
Looking to improve your upper body rotation and reduce stiffness on the course?
Try this 7-minute routine before you play—or anytime you need a reset.
Ready to deepen your golf yoga practice?
We invite you to explore our yoga classes, including in-person sessions in the Cochrane and Calgary area. Megan also offers private coaching tailored to golfers.
Join us for our next Yoga Retreat—a transformative experience designed to reset your body and mind, boost your performance, and elevate your well-being, on and off the course.
