Golf Specific Exercises

Sample Exercise

Function Block: Flexibility / Mobility

Segment: Upper Body Segment

Region: Thoracic

View Safety Issues and General Precautions

Exercise Description:

  • In standing, place spikey ball behind upper back.
  • Maintain the neck and spine in the neutral position.
  • Keep knees bent, with fingers interlocking fingers above head.
  • Suck in your lower abdomen and tuck in your chin.
  • Slowly bounce on the wall for at least 15 seconds.

Benefits to Golfer:

  • Improves rounded posture in golfers.
  • Takes pressure off neck during and after putting practice.
  • Opens up shoulder blades, relaxes shoulders.
  • Increases mobility at neck and thoracic, reducing tension in those regions.
  • Improves neck and thoracic posture in the golf swing.
  • Strengthens muscles at the back of shoulder.

Personal Exercise Volumes

Time spent on each exercise


Number of reps per exercise

Number of reps per set

Number of sets per day

Number of sets per week

Exercise Timetable

Date Commenced: Please tick day on completion of drills











Week 1                  
Week 2                  
Week 3                  
Week 4                  

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