Sunday, 5th Dec 2021

Home » Health Well Being » Stronger, More Flexible, Pain-Free Readers

Stronger, More Flexible, Pain-Free Readers

... tips and exercises from our award winning chartered physiotherapist

Improve Your Golf
Are you a golfer? Do you want to improve your performance?

My name is Natalie March from Physio-logical, a chartered physiotherapist in Stansted Park and Rowlands Castle.

Things have been busy for the Physio-logical Team, with the opening of our new premises in the newly refurbished Stable Block on the Stansted Park Estate.

We were honoured to have The Earl and Lady Bessborough - Chairman of the Stansted Park Foundation, cut the ribbon to officially open our clinic on 10th May.

It has always been my dream to have my own place, where my team can all work together and make people feel better.

Anyway onto today’s topic

What exercises could I do to help improve my golf performance?

When golfers get injured they seek the help of physiotherapists and sports therapists who are general practitioners and not specialists in Golf and Golf related injuries. We want this to change. In order to return you back to the course pain-free, stronger and performing better, you need a therapist who can provide a tailored advice and treatment based on your injury and how you perform your golf swing.

The way you swing a golf club is dependent on how your body moves. Any muscle imbalances or tightness can alter the way you swing a club. Injuries lead to altered swing patterns due to changing how we move our body (or lead to fear to move it).

Here are some movement and strengthening exercises you can do.

Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance. When exercising do not push into sharp pain.

Golf Exercises
Bridging - Repeat until your muscles feel tired (buttock muscles)

  • Lie on your back
  • Bend your knees so your feet are flat on the floor
  • Push down through your heels and squeeze your buttocks,  count for 3 seconds up, hold for 1 second at the top and then 3 seconds back down
  • You should feel the bottom muscles working

Mid Back (Thoracic Spine) Rotations: Repeat 5 times each side

  • Sitting with your arms crossed
  • Rotate to the right five times, hold the last one for thirty seconds
  • Then repeat rotating to the left five times, hold the last one for thirty seconds


Dead Bugs: Repeat until your muscles feel tired (core muscles)

  • Lie down
  • Lift your hands so your elbows are above your shoulders with your fists facing in toward each other.
  • Bend your hips and knees 90-degrees, lifting your feet from the ground
  • This is your starting position
  • Engage your core, maintaining contact between your lower back and the mat.
  • Keep your right arm and left leg exactly where they are, then slowly reach your left arm backward, over your head and toward the floor as you simultaneously extend your right knee and hip, reaching your right heel toward the floor. Move slowly and steadily, avoiding any twisting or movement of your hips and abs. Stop the movement just before your arm and leg touch the ground.
  • Reverse the movement and return your left arm and right leg to their starting positions.
  • Move slowly and steadily.
  • Perform the same movements to the opposite sides, this time keeping your left arm and right leg steady as you extend your right arm and left leg.
  • Do the same number of repetitions on each side.

At Physio-logical we offer a Golf Screening service. The first thing we do is understand what is causing your pain and work to correct that, allowing you to return to a pain free, active healthy lifestyle. Following that, we use a combination of Golf Specific Movement Screens to analyse to fully understand how you are currently moving and how this may be affecting your swing. We work with you to correct these resulting in you being better than before.

We utilise our 9 test Movement Screen to highlight the areas in which you need to improve in order to not only improve your performance but improve your symptoms as well.

If you want to improve your golf  contact us via:

For more tips and guidance please visit

Posted on Mon, October 25 2021