Daily Mobility Protocol

Sitting at a desk for 8 hours a day destroys the two things a golf swing requires most: Thoracic spine rotation and hip internal rotation. This 10-minute daily routine combats desk posture.

Movement 1: Open Books

Target: Thoracic spine rotation.
Reps: 10 per side.

Lie on your side with your knees bent at 90 degrees. Extend both arms straight out in front of you. Keeping your knees glued to the ground, open your top arm up and across your body, attempting to touch the back of your hand to the floor on the opposite side. Follow your hand with your eyes.

Movement 2: 90/90 Hip Switches

Target: Hip internal/external rotation.
Reps: 8 per side.

Sit on the floor with both legs bent at 90 degrees—one in front of you, one to the side. Without using your hands, pivot on your heels and slowly windshield-wiper your knees to the opposite side. If you cramp, you need this drill more than anyone.

Movement 3: The Brettzel

Target: Quads, hips, and T-spine integration.
Reps: 2 minute hold per side.

A complex stretch developed by Gray Cook. Lie on your right side. Pull your left knee to your chest with your right hand. With your left hand, reach back and grab your right ankle, pulling the heel to your glute. Now, try to rotate your left shoulder blade flat to the ground.