Golf and tennis are often described as “lifetime sports,” and for good reason. They’re social, competitive, mentally engaging and accessible at many ages and skill levels. But while they may not look as physically demanding as contact sports or long-distance running, both place real demands on the body.
A powerful golf swing, a strong tennis serve or a quick move across the court all require more than good technique. They depend on coordinated strength, mobility, balance and control through the shoulders, spine, hips, core and legs.
“Having tight hips or a stiff upper back can place more stress on your lower back or shoulders,” says Roper St. Francis Signature Primary Care physician Dr. Vanessa McPherson. “Additionally, weak glutes or core muscles can affect balance and power, so this is why we want to improve strength and mobility to prevent injury.”
Whether you play a few times a month or several times a week, the right exercises and stretches can help you move better, recover faster and reduce your risk of injury.
A quick safety note: Stop any exercise or stretch that causes pain. Check with your healthcare provider before starting a new routine if you have a recent injury, ongoing pain or any medical concerns.
Why mobility and strength matter for golf and tennis
Golf and tennis both rely on rotation, but not just from one part of the body. Your shoulders, upper back, trunk, hips and legs all need to work together.
In golf, a smooth swing requires controlled rotation, stable weight transfer and core strength. In tennis, your body has to accelerate, decelerate, lunge, rotate and move side to side, often within seconds.
When one area is stiff or weak, another area may try to compensate. For example, limited hip mobility can place extra strain on the lower back. Poor upper back rotation can make the shoulders work harder. Weak glutes or core muscles can affect balance, power and control.
The goal is not to train like a professional athlete. It’s to prepare your body for the movements your sport already requires.
Start with a dynamic warmup
Before you play, skip the long static stretches and choose movements that gently wake up your muscles and joints.
“A good warmup should look a little like the sport you’re about to play,” says Dr. McPherson. “For golf and tennis players, this means shoulder movements, gentle rotation, side-to-side footwork and lunges.”
Try this quick warmup before your next round or match:
Torso rotations: Hold a towel, golf club or tennis racket across your chest. Slowly rotate from side to side, keeping the movement controlled. Complete 10 repetitions.
- Arm circles: Hold your arms out to your sides and move them in small circles to warm up your shoulders. Continue for 10 to 15 seconds forward, then reverse direction.
- Side shuffles: In an athletic stance, shuffle side to side for 20 to 30 seconds. This is especially useful before tennis, but it also helps golfers activate the hips and legs.
- Walking lunges with rotation: Step forward into a lunge and rotate your upper body toward your front leg. Return to standing and switch sides. Complete five to six repetitions per side.
Mobility stretches to support your swing or serve
Mobility work is especially helpful after you play. These stretches target areas that commonly become tight in recreational athletes. When stretching, listen to your body: mild muscle tension is OK, but sharp pain is a sign to stop.
Forearm stretches: Extend one arm in front of you and gently stretch your wrist and fingers up and down. These stretches can be helpful for grip comfort and forearm mobility, especially for tennis players or golfers who notice tightness after playing.
- Hip flexor stretch: From a half-kneeling position, gently tuck your pelvis and shift forward until you feel a stretch in the front of your hip. Hold for a few seconds, then repeat on the other side. This stretch may help improve hip mobility and reduce strain on the lower back.
- Figure-four stretch: Lie on your back, cross one ankle over the opposite thigh and gently pull your legs toward your chest. This targets the hips and glutes, which are important for rotation, balance and lower-body power.
- Open-book stretch: Lie on your side with your knees bent. Slowly rotate your top arm open, allowing your upper back to turn. Complete eight to 10 repetitions per side. This stretch can help improve upper back rotation for swings and serves.
Strength exercises for better control and injury prevention
Flexibility matters, but strength is just as important, especially if you want your body to tolerate repeated swings, serves and sudden changes in direction. In general, maintaining a regular strength-training routine (aim for at least two sessions per week) and 150 minutes of cardiovascular activity weekly will help improve both your game and your overall health.
“Many recreational athletes focus on stretching, but strength is just as important as flexibility,” says Dr. McPherson. “Having strong legs, glutes and core muscles can both improve your game and reduce your chances of injury.”
Add these exercises to your routine two to three times per week, as tolerated:
Reverse lunges: From standing, step one foot back and lower into a lunge. Return to standing and repeat on the other side. Complete eight to 10 repetitions per side. Reverse lunges build single-leg strength for weight transfer, balance and lunging.
- Glute bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips, squeeze your glutes and lower slowly. Complete 10 to 15 repetitions. This exercise strengthens the glutes and supports hip extension.
- Resistance band rows: Anchor a resistance band securely. Hold the band with one hand and pull your elbow back, squeezing your shoulder blade toward your spine. Complete 10 to 15 repetitions per side. This exercise supports posture, upper back strength and shoulder mechanics.
Don’t forget balance and footwork
Good balance helps golfers maintain control through the swing and helps tennis players move safely across the court.
“Good balance and footwork are essential to a safe, solid golf or tennis game,” says Dr. McPherson.
Try adding these simple drills:
- Single-leg balance: Stand on one leg for 20 to 30 seconds, then switch sides. To make it more challenging, try standing on a slightly softer surface or gently turning your head side to side.
- Lateral bounds or side steps: Hop or step gently from side to side, landing softly. Complete six to eight repetitions per side. This drill is especially useful for tennis players who need side-to-side power and controlled deceleration.
When to stop and seek medical care
Some muscle effort during exercise is normal. Sharp pain is not. Stop playing or exercising and contact your healthcare provider if you notice:
- Swelling
- Sharp pain
- Pain that worsens during play
- Pain that changes with movement, swinging or serving
- Numbness
- Tingling
- Symptoms that last more than a few days
“Pain is information,” says Dr. McPherson. “It’s normal to put in some mild muscle effort during exercise, but sharp pain, numbness, swelling or symptoms that affect your swing or footwork are signs to stop and get evaluated by a medical professional.”
If pain is persistent, recurring or limiting your ability to enjoy golf, tennis or daily activities, schedule a visit with your healthcare provider. A personalized evaluation can help identify what’s causing your symptoms and guide you toward safe, effective next steps.
Small steps can make a big difference
“You don’t need an intense training program to feel stronger and more mobile on the course or court,” says Dr. McPherson. “A few consistent minutes of warmup, mobility work, strengthening and balance training can make a meaningful difference in how you play and recover.”
The best plan is one that fits your body, goals and current activity level. Your concierge medicine physician can help you build a safe, personalized approach so you can keep enjoying the sports you love with less pain and more confidence.
Sources:
https://orthoinfo.aaos.org/en/staying-healthy/golf-injury-prevention
https://orthoinfo.aaos.org/en/recovery/epicondylitis-therapeutic-exercise-program
https://www.playerdevelopment.usta.com/Strength_Training_and_Conditioning_for_Tennis
https://www.hss.edu/health-library/move-better/back-stretches-golf
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/golf-stretches/art-20546809
https://pmc.ncbi.nlm.nih.gov/articles/PMC3273886