Helpful Tips

Golf Posture Exercises to Improve Your Swing

Man preparing to hit ball at golf course

Golf posture exercises work to keep the spine in proper alignment, which can lead to a better, more powerful swing. Poor posture is fairly common among beginners. In many cases, you can easily correct this issue, which can instantly improve your performance out on the course.

Golf posture exercises can help to improve your golf swing by strengthening the muscles that support the spine, promoting spine alignment, which will help to power your swing. When you use poor posture when you swing, your technique can totally fall apart. When you use the proper mechanics, you’ll notice your swing is cleaner and more powerful. By practicing certain stretches each day, you can improve your golf game in a matter of weeks.

Improving your posture whether you’re at work or on the golf course is easy. By following the exercises we’ve included here, you’ll notice a major change in your swing and your overall performance when you’re on the course.

What Causes Bad Posture?

There are several factors that can contribute to poor posture throughout the day, however, it mainly stems from how we normally sit. Many people who spend most of their time behind a desk will begin sitting upright, but by the day’s end their posture will slip, causing the arch in their back to disappear and their shoulders to slope. This is very common for people who use laptops.

If you’re in need of additional support, placing a pillow at your lower back can do wonders to improve your posture, providing that extra support you need in order to maintain spine health.

Sitting for long periods of time can cause the hip flexors to tighten up, placing more stress on the lower back and pulling the pelvis forward.


Rounded shoulders is another issue that can severely impact the golfer’s swing. This can also be related to how you sit or the type of job you have, especially if your hands and arms are always placed in front of your body. This will cause issues with muscle imbalance where the mid back muscles are much weaker than the chest muscles. This can cause the pectorals to pull forward on the shoulders and shoulder blades, causing the spine to take on a rounded shape that can lead to a number of problems.

For many, poor posture such as this often becomes a bad habit. Most people will not pay attention to their posture, especially toward the end of a long workday, however, doing so can often lead to a decrease in pain and muscle soreness. It can also result in improved energy and a more powerful golf swing.

Body composition and even genetics can also contribute to poor posture and how your body moves.

Muscle Imbalance

Muscle imbalance is a major concern when it comes to the quality of your golf swing. If you’re struggling with your posture and have trouble using the proper mechanics for golf, then the first thing you should do is work on the muscle imbalance issue. Being more aware of your posture and working on sitting up straight can help to prevent injuries in the future.

Your Golf Swing and Poor Posture

Proper trunk rotation is essential for a solid golf swing. The spine is the axis of this rotation. The spine must be kept as straight as possible for maximum efficiency in order to promote a clean rotation. Many beginners tend to keep their shoulders and mid back too rounded. This puts the spine at a disadvantage and prevents the golfer from rotating correctly. It can also cause the golfer to compensate using other areas of their body, which can increase the likelihood of an injury and a poor golf swing.

Additionally, the lack of flexibility in the hips and lower back can also affect the quality of a swing. When you swing, the pelvis must be able to easily move back and forth. This is known as pelvic tilt and it can arch or flatten the lower back. Muscle imbalance in the areas surrounding the pelvis can hinder the pelvis’ ability to move, placing more stress on the lower back.

Exercises to Improve Posture

Regularly performing posture exercises can do wonders for your golf swing. We’ve included a few of the best exercises you can practice daily in order to improve your posture, and subsequently, your performance out on the course.

Doorway Stretches

To do this exercise, begin by standing in an open doorway with your hands placed on either side of the door frame at eye level.

Next, keep your feet still and you lean forward slowly. You should begin to feel a mild stretch in your chest.

This should be done three times for twenty seconds. Over time, you can increase the length of each stretch.

This posture exercise is designed to loosen up the pecs. Remember, when the pectorals are too tight they tend to round off the mid-back and pull the shoulder blades forward.


Golfer swing, teeing off on beautiful summer morning

Use a resistance band, wrapping it around something solid and sturdy. Grab both ends of the band, bending your elbows as you pull your arms straight back.

The goal of this exercise is to squeeze the shoulder blades together.

For this exercise, perform a couple of sets at twenty to thirty reps per set. Make sure you use a resistance level that feels comfortable and not too difficult.

Resistance Band Pull

This is another exercise you can use with a resistance band. Grab both ends of the resistance band and hold them directly in front of you, keeping your elbows straight and your arms at shoulder level. Move your arms away from each other while focusing on keeping your elbows straight. Your body and arms should form a T.

Pinch your shoulder blades together as your arms move out wide.

Use a Foam Roller

Purchase a foam roller for this next exercise.

The foam roller should be placed on the ground. Lay on top of it with your tailbone placed at one end and your head placed at the other. Keep your knees bent as you stretch your chest. You can get a better stretch if you place your arms over your head. Lay in this position for two to three minutes.

Related Questions

I Practice A Lot But My Swing Still Seems off, Why?

For beginners, there’s a lot to learn in terms of posture, stance, and swinging techniques. Knowing which advice to follow can also be overwhelming. If you want to improve your golf game, the best thing you can do is to go back to the basics. To learn more about how you can lower your score and improve your swing, click here to read our best golf swing tips.

Is it Normal to Have Elbow Pain After Playing a Round of Golf?

There is actually a condition called golfer’s elbow, which is the leading cause of elbow pain in golfers and other athletes. This condition is treatable and usually resolves within three to four weeks. If you have pain when swinging, gripping a club, or elbow stiffness that lasts longer than a day or two, we recommend making an appointment with your primary care physician as soon as possible.

How Often Should I Practice My Golf Swing?

This can depend on your skill level and the type of issue you’re having with your swing. If you don’t feel very confident out on the course or you find yourself constantly struggling with your swing, then practicing an hour a day three to four times a week can have a major impact on your game. Of course, if you’re using the wrong techniques then hitting balls at the range won’t help much. If you need help with your swing, ask a golf buddy for guidance or consider taking lessons from a golf instructor at your club.

Do I Really Need a Golf Range Finder?

If you’re not familiar with golf range finder technology, then you don’t know what you’re missing. While you certainly don’t have to use a range finder, once you do, you’ll find that it can significantly help to improve your game and playing accuracy. Over time, many golfers have agreed that using the best golf range finder helped to teach them how to accurately gauge distance, which is a skill every good golfer must develop. If you’re searching for a golf range finder that’s loaded with great features, highly accurate and one that’s beginner-friendly, then we recommend the Bozily Golf Rangefinder.

Final Thoughts

These golf posture exercises are easy to do, gentle on the body, and can be performed several times a day. When doing these exercises it’s very important that you ensure your spine remains in the correct position. When playing golf, pay close attention to your posture and keep your spine in the correct position in order to improve your golf swing. In time, as your posture improves and you feel your muscles strengthen, you’ll notice your swing is packing more power. We recommend doing these stretches one to two times a day for the best results.