MOST CASUAL GOLFERS who experience pain, or even just have a few bad games, assume there’s something wrong with their swing. But while poor swing mechanics might be the cause, it's more likely a sign of weakness and inflexibility. Golf is ballistic, involving sudden moments of exertion. It's also one-sided: Players swing 75 to 100 times from one side of the body, which can often create muscle imbalances and overuse injuries. (If only we were all ambidextrous and could play righty on the front nine and lefty on the back nine.) Here are 10 basic exercises that will help loosen any golfer's hips, stabilize your shoulders, and help you build power and strength in your golf swing. Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.1. Seated Rotations Why you should do it: These will improve your rotational mobility, a key component of the golf swing. How to do it: Sit straddling a bench, or squeeze a pad or towel between your knees. Hold a club behind your back with your arms, so it sits in the crook of your elbows. Set your palms flat on your stomach and maintain your posture. Without moving your hips, rotate your torso to the right and hold for two seconds. Return to the starting position, then continue to the left and hold for two seconds. Alternate sides, 10 to a side. 2. Standing Ys Why you should do it: Improves shoulder mobility and also counteracts the negative impact of sitting. How to do it: Stand bent over at the waist with your back flat and chest up, as if you were about to do a deadlift. Hold a golf club with a supinated grip (palms facing up). Pull your shoulder blades back and down and raise your arms over your head to form a Y. Return to the starting position. That's one rep. Pro tip: Make sure to initiate the movement with your shoulder blades, not your arms. 3. Handwalks Why you should do it: To prevent “golfer’s elbow” and reduce the risk of shoulder injury. How to do it: Start standing up. Bend forward at the waist and set your hands on the ground so you're on all fours. Slowly walk your hands out into a pushup position. Then, making sure to keep your knees straight, walk your toes toward your hands. Once you're starting to feel a stretch, walk your hands back out and repeat for a total of 10 reps. Why you should do it: This move opens up your shoulders, helping to build flexibility and mobility. How to do it: Lie on one side with the bottom leg straight and the top leg bent with inside of knee