Program
Golf Performance Program
Swing pain-free, add distance, and stop breaking down between rounds.
Golf puts repetitive rotational load on the low back, hips, and shoulders. This program combines a swing-specific movement assessment with hands-on treatment and a mobility/strength plan built around your swing mechanics — not a generic exercise sheet.
Who it's for
- —Golfers with recurring low back or hip tightness after rounds
- —Players who've lost distance or consistency due to restricted rotation
- —Anyone returning to golf after an injury or long layoff
What's included
- —Movement and mobility screen
- —Hands-on treatment for the low back, hips, thoracic spine, and shoulders
- —A home mobility and strength program built around your swing
- —Progress check-ins tied to specific swing benchmarks
Outcomes we target
Program timeline
Every case is different — this is a general guide, not a guarantee.
Weeks 1–2: Assessment and pain relief
We identify the mobility restrictions loading your swing and begin hands-on treatment for any current pain or tightness.
Weeks 3–8: Mobility and strength building
A structured home program targets hip, thoracic, and shoulder mobility alongside the strength needed to support a full rotational swing.
Ongoing: Maintenance and performance
Periodic check-ins keep mobility gains from backsliding and adjust the program as your season, practice volume, or goals change.
What to expect at your first visit
- —A conversation about your game, goals, and any current pain or restrictions
- —A golf-specific mobility and movement screen
- —Hands-on treatment for any current tightness or discomfort
- —Your first home mobility and strength exercises to start before your next visit
Getting the most out of it
- —Do your mobility work before you pick up a club, not just before rounds
- —Consistency between visits matters more than intensity — a few minutes daily beats one long session weekly
- —Track which swing positions feel restricted and mention them at your check-ins
- —Warm up hips and thoracic spine specifically, not just your arms and shoulders
FAQs
Do I need to already be injured to start this program?
No — most of our golfers start before something breaks down, using the program to build the mobility and durability their swing needs.
Will you work with my swing coach?
Yes. We focus on the body, your coach focuses on the swing — we're happy to coordinate on what we're seeing.
How often will I need to come in?
It depends on your starting mobility and goals; most golfers start with weekly visits and taper to periodic maintenance check-ins.
Will this program help me hit the ball farther?
Restoring the rotational mobility most golfers are missing often improves clubhead speed and consistency as a byproduct of the mobility and strength work.
I already do yoga and stretch regularly — do I still need this?
General flexibility work helps, but this program targets the specific restrictions found in your swing assessment, which general stretching often misses.
Can this help with an inconsistent ball flight, not just pain?
Often, yes — restricted rotation is a common contributor to swing compensations that show up as inconsistency, even without pain.
What if I only have time to practice mobility work a couple times a week?
That's still worthwhile — we'll prioritize the highest-impact exercises for your specific restrictions given your available time.
Is this program appropriate for senior golfers?
Yes — age-related mobility loss is one of the most common reasons golfers join this program, and the plan is built around your current mobility, not a one-size-fits-all standard.
From the blog
Golfer's Low Back Pain: 5 Mobility Drills That Actually Help
Most golf-related low back pain traces back to a mobility restriction somewhere else in the chain. These five drills target the ones we see most often.
Read more →
Should You Rest or Stay Active With an Injury?
Complete rest feels safe, but it's rarely the fastest way back. Here's how we actually think about activity modification after an injury.
Read more →5 Warm-Up Mistakes Weekend Golfers Make
A few practice swings on the first tee isn't a warm-up — it's a setup for the low back and elbow pain we see every Monday.
Read more →Ready to start the Golf Performance Program?
Book an evaluation and we'll map out your plan.