Golf rewards precision, rhythm, and smooth rotational power. Yet behind every effortless swing is a body that moves well. When mobility, strength, and control are missing, distance drops, consistency fades, and back discomfort creeps in.
For nearly two decades, TPI‑certified therapist Dr. Paul Hendricks, PT DPT has guided PGA, LPGA, and everyday golfers toward stronger, more mobile bodies that support powerful, repeatable swings. The lesson is clear: the body—not the latest club—determines long‑term performance.
Below, discover why movement quality matters more than equipment, common physical limitations that sabotage the swing, and five targeted exercises that build the mobility and strength every golfer needs.
Why Your Body Matters More Than the Driver
A brand‑new driver cannot offset tight hips, a weak core, or restricted shoulder turn. The golf swing relies on an efficient chain of movement that begins at the ground and winds its way up through ankles, hips, spine, shoulders, and finally the clubface. Disrupt one link, and the entire chain compensates.
Key physical assets for an efficient swing include:
- Hip mobility for clean rotation and weight shift.
- Core strength to stabilize the spine and transfer energy.
- Shoulder control for a fluid follow‑through.
- Thoracic‑spine mobility to blend backswing and downswing smoothly.
When even one area is stiff or weak, compensations appear—often as over‑rotation of the lower back. Over time, this translates to recurring back discomfort and inconsistent ball flight.
Common Movement Limitations That Undermine the Swing
Poor hip mobility – limits rotation, forcing the lower back to twist beyond its design.
Weak core muscles – reduces power at impact, especially during follow‑through.
Stiff thoracic spine – restricts the backswing, robbing club‑head speed.
Tight shoulders – creates a choppy swing path and early extension.
Every limitation on that list carries a heightened risk of back discomfort because compensating joints absorb stress they were never meant to bear.
Five Exercises to Improve Movement Quality
The following drills are staples in the Body Balance Golf Performance program. They enhance mobility, reinforce proper sequencing, and build the strength required to keep back discomfort in check.
1. Hip Circles
Purpose: Loosen hip capsules to enable full rotation and reduce lumbar strain.
Setup
Stand tall, hands on hips. Shift weight to the left leg.
Movement
Lift the right knee to hip level, then draw slow, controlled circles in the air—five clockwise, five counter‑clockwise. Switch legs.
Coaching Cues
Keep torso stable; motion should originate from the hip socket. Avoid leaning.
Progression
Perform from a half‑kneeling position to isolate the hip further.
2. Cat‑Cow Stretch
Purpose: Improve spinal mobility and teach segmental movement.
Setup
Hands under shoulders, knees under hips.
Movement
Inhale, arch mid‑back and tilt pelvis (Cow). Exhale, round spine and tuck pelvis (Cat). Repeat for 1–2 minutes.
Coaching Cues
Move slowly, focus on mid‑back segments, not just neck or lower back.
Progression
Add a small pause at end ranges to deepen mobility.
3. Dead Bug
Purpose: Build deep core stability without loading the lumbar spine.
Setup
Lie on back, knees bent 90°, hips stacked over knees, arms toward ceiling.
Movement
Press lower back gently into floor. Slowly lower right arm and left leg until they hover an inch above ground; return. Alternate sides.
Coaching Cues
Maintain contact between low back and floor; if arching occurs, reduce range.
Progression
Loop a light band around feet for added resistance.
4. Wall Angels
Purpose: Train upper‑back and shoulder control, improving posture at address.
Setup
Stand with back against wall, feet 6 inches forward, low back lightly touching.
Movement
Slide arms up the wall in a “goalpost” position, then overhead, maintaining elbow and wrist contact throughout.
Coaching Cues
Avoid arching low back. Focus on scapular movement.
Progression
Perform seated against the wall to remove lower‑body assistance.
5. Lunge with Rotation
Purpose: Blend lower‑body stability with thoracic rotation—key for a powerful backswing.
Setup
Step left foot forward into a lunge, knee over ankle.
Movement
Place hands together at chest and rotate torso toward front leg. Return to centre, push back to start, switch legs.
Coaching Cues
Keep hip width stable; rotation should come from mid‑back, not lower back.
Progression
Add light medicine‑ball reach in the direction of the rotation to increase demand.
Golf Swing Basics: What to Do (and What to Avoid)
DO maintain a neutral spine at address. A rounded mid‑back or hyper‑extended lower back limits rotation and loads the spine unevenly.
DO hinge from hips, not waist, to protect the lumbar region.
DO engage the core before initiating the backswing. A braced trunk transfers ground force efficiently to the club.
DON’T swing solely with arms. Power originates from the ground up: feet → hips → core → shoulders → arms.
DON’T neglect a warm‑up. Dynamic moves (hip circles, arm swings, trunk rotations) prime joints and muscles for full swings.
DON’T ignore back discomfort. Persistent tightness signals a movement fault that deserves attention.
Why Choose Body Balance Physical Therapy for Golf Performance?
Many clinics teach generic exercises. Body Balance delivers golf‑specific solutions developed under Paul Hendricks’ blend of biomechanics, manual therapy, and sports‑nutrition expertise.
Personalized Golf Screen – Each golfer receives a TPI‑influenced body‑swing connection assessment to reveal hidden movement limitations.
Tailored Movement Plans – Exercises match the golfer’s unique needs, goals, and season schedule—not a cookie‑cutter sheet.
Focus on Prevention – Beyond easing back discomfort, programmes address the root causes to prevent recurrence over long golf seasons.
Performance Integration – Strategies bridge clinic to course, ensuring gains translate directly to club‑head speed, accuracy, and stamina.
Client Insights
““Great place and great people. My mobility increase by 30 percent and discomfort disappeared. Not only great therapists, but excellent teachers as well, enabling me to keep it up after treatment.”
… Want to improve your golf game; Paul Hendricks is the man to see.
Paul is an impressive Physical Therapist with other equally impressive PT’s working alongside him. They even have a great Massage Therapist and Pilates! I’ve been referring clients here for over 15 years.
Turn Exercises into On‑Course Results
The five moves above mimic the demands of a full swing—hip rotation, spinal mobility, core control, and shoulder stability. Practiced consistently (3–4 days per week), they retrain joints and muscles to share load properly, decreasing back discomfort and boosting power.
Combine them in a quick routine:
- Dynamic Warm‑Up (hip circles, arm swings, trunk rotations) – 5 minutes.
- Strength Circuit (bird‑dog, bridge, dead bug, wall angel, lunge with rotation) – 3 rounds, moderate tempo.
- Cool‑Down Stretch (cat‑cow, kneeling hip flexor stretch) – 3 minutes.
Total time: 20–25 minutes, three times weekly.
Ready to Improve Your Swing?
Stop guessing what your body needs. Book a FREE Discovery Visit at Body Balance Physical Therapy to pinpoint movement faults, reduce back discomfort, and unlock more powerful, consistent golf.
📅 Reserve today → Free Discovery Visit
Invest in the body behind the swing. The next round—and every round after—can feel smoother, stronger, and more enjoyable.