Iron Cross Stretch: Improve Spine Mobility & Reduce Lower Back Pain for Golfers

Key Points

• • The Iron Cross is a simple, equipment-free stretch designed to relieve and prevent lower back pain.

• • Helps mobilize the lower back and thoracic spine, critical for the rotational demands of the golf swing.

• • Encourages gentle rotation and flexibility, reducing stiffness and injury risk.

• • Can be done at home, in a locker room, or before practice/play as a warm-up or recovery tool.

• How to perform:

  • Lie flat on your back, arms out by your hips.

  • Raise knees to a 90-degree angle.

  • Slowly lower knees to one side, hold for 3 seconds, then return to center.

  • Repeat on the opposite side, alternating.