Golf Stretches: 90/90/90 Oblique Stretch for Better Rotation & Hip Mobility
If you’re looking to add more rotation, reduce stiffness, and improve your follow-through, then integrating effective golf stretches into your training routine is non-negotiable. One of our favorite stretches for rotational athletes like golfers is the 90/90/90 Oblique Stretch—a powerful move that targets your obliques, hip capsule, and thoracic spine all at once.
This is a perfect drill to add to your golf stretching routine whether you’re warming up before a round or cooling down after a training session.
Why the 90/90/90 Oblique Stretch Works for Golfers
The golf swing requires a beautiful blend of mobility and stability—especially through the hips and torso. This stretch works on:
- ✅ Hip Internal & External Rotation: With both hips placed at 90 degrees, you’re actively working on rotational mobility critical for downswing mechanics and avoiding swaying or sliding.
- ✅ Thoracic Rotation: By adding a reach and side bend, you’ll target the obliques and mid-back—both essential for a full turn in your backswing and follow-through.
- ✅ Oblique Flexibility: Tight obliques can restrict rotation and power. This stretch elongates the side body to allow better separation between the upper and lower body during the swing.
How to Perform the 90/90/90 Oblique Stretch
Setup:
- Sit on the ground in a 90/90 position:
- Front leg bent at 90 degrees in front of you
- Back leg bent at 90 degrees to the side
- Both knees resting on the ground
- Hips squared forward, tall posture.
Execution:
- Place your inside hand on the ground for support.
- Reach the outside arm overhead and across your body into a side bend toward the front knee.
- Keep your chest open and rotate slightly toward the front leg to deepen the stretch.
- Hold for 30 seconds.
- Breathe deeply into the side body.
- Switch sides and repeat.
Form Tips:
- Don’t let your chest collapse forward—stay long through the spine.
- Keep both sit bones grounded.
- Try a small thoracic rotation at the bottom of the reach to increase rotational stretch through the ribs and spine.
Progression Tip: After holding, add dynamic movement by pulsing into the stretch or performing slow side bends to increase mobility through range.
How This Helps Your Golf Swing
- Greater Torso Turn: More oblique flexibility means more separation between the upper and lower body, allowing for better coil and energy transfer.
- Hip Freedom = Better Load & Transition: This position mimics the backswing and follow-through hip angles, helping improve movement quality on-course.
- Less Tension = More Speed: A mobile midsection reduces compensatory tightness in the shoulders and low back—freeing up your swing for smoother, more efficient motion.
When to Use This Golf Stretch
- 🔹 Pre-Round Warm-Up: Pair with hip openers and thoracic mobility drills.
- 🔹 Post-Round Recovery: Release tension built from repeated swing motions.
- 🔹 Daily Mobility Routine: Perfect to include in your morning or evening routine to combat desk posture or sedentary habits.
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This exercise is just one of the dozens of targeted golf exercises in our PinSeeker Performance Program—a 6-week, lifetime-access golf workout program designed to build mobility, strength, and power exactly where you need it.
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