Disc golf is easy on the body—until it’s not. One stiff back or tight hip and suddenly you’re overcompensating on every throw. As an MP40 player with long-term goals (like still bombing drives at 100 years old), I’ve started to take my recovery and mobility more seriously. Here’s what’s made the biggest difference in keeping me loose, limber, and ready to play.
🧘 Yoga for Mobility (Even If You’re Not Flexible)
Let’s be honest—most guys shy away from yoga because they think they’re not flexible enough. But that’s like saying you’re too dirty to take a shower. I’ve been inconsistent with my practice, but every time I stick with it, I feel amazing. My hips open up, my balance improves, and I feel smooth on the course—like a gazelle, not a stiff rhino.
Even just 15 minutes of hip-focused yoga a few times a week makes a noticeable difference. It helps me stay mobile and pain-free, even after long days of throwing. Plus, it’s one of the best ways to future-proof your game.
If you have a little more time, I use this slightly longer routine for hips, lower back, and hamstrings.
🎥 Watch the warm-up video from David Procyshyn
🔥 Warm-Ups that Actually Work (Not Just a Couple Putts)
Before you grip and rip, take a few minutes to warm up the right way. I highly recommend following Disc Golf Strong’s warm-up routine, which is designed specifically for disc golfers. It targets the muscles and joints we rely on the most and gets your body primed before you throw.
🎥 Watch the warm-up video from Disc Golf Strong
Even just 5–10 minutes before your round can help you throw more consistently, reduce the risk of injury, and feel better throughout the day.
🔊 Vibration Plate: My New Favorite Recovery Tool
This year, I picked up a vibration plate and it’s been a total game-changer. My buddy had been using one pre- and post-round, and I had to see what the fuss was about. Just a few minutes loosens up my hips and legs like nothing else. I also like to stretch out my abs for my posture while on it.
It’s also great for lymphatic drainage, blood circulation, and general muscle recovery. You don’t need to use it long—just 5-10 minutes can make a big difference. It’s now a regular part of my routine before I play and after longer rounds.
👉 Here’s the one I bought:AXV Vibration Plate Fitness Platform
🔴 Red Light Therapy: Reduce Inflammation & Speed Up Recovery
Another new tool I’ve added is red light therapy. I use a panel for 5–10 minutes on sore spots after a round or at night before bed. It helps stimulate blood flow, reduce inflammation, and speed up healing—especially for nagging joint or muscle issues.
If I’ve got a tweak or hotspot, hitting it with red light the night before usually makes a noticeable difference by the next day.
👉 Here’s the one I bought: Hooga Red Light Therapyfor Face & Body, 60 LEDs, 660nm Red 850nm Near Infrared with Timer
❄️ Cold Baths: Quick Reset, Big Results
Last but not least—cold plunges. Whether it’s a tub full of ice or just cold water, getting in for a couple minutes before or after a round helps reduce inflammation and wake me up mentally. It’s one of the best ways I’ve found to recover quickly and reset for the next session.
If you want to keep playing this game for the long haul, mobility and recovery are non-negotiable. Whether it’s yoga, red light therapy, or a quick cold soak, a few small habits can go a long way. These tools help me stay on the course, throw better, and feel good doing it. And if you’re still thinking yoga “isn’t for you”—try it. You might just surprise yourself.
Let me know if you’ve got your own routine—I’m always curious what’s working for other players out there.
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