Pain Is Not Part of the Game
I can't tell you how many students walk into their first lesson and casually mention that their back hurts during the follow-through, or their shoulder gets tight at the top of the backswing. They say it like it's normal — like pain is just part of being a golfer over 40.
It's not. Pain is your body telling you that something in your movement pattern is inefficient. And here's the part most golfers don't realize: that inefficiency isn't just causing pain — it's costing you distance, accuracy, and consistency.
At BGP, every student goes through a TPI (Titleist Performance Institute) screening as part of their assessment. The screen identifies physical limitations that directly affect your golf swing. Once we know where the restrictions are, we build a custom mobility program to address them.
Here are five of the most impactful TPI exercises we prescribe.
1. Open Book Thoracic Rotation
What it targets: Upper back rotation — the foundation of your backswing and follow-through.
How to do it: Lie on your side with knees stacked and bent at 90 degrees. Extend both arms in front of you, palms together. Keeping your knees stacked (lower body quiet), slowly rotate your top arm up and over, opening your chest to the ceiling. Follow your hand with your eyes. Hold for 2 seconds at full rotation, then return.
Prescription: 10 reps per side, daily. This is your single most important golf mobility exercise.
Why it matters: Limited thoracic rotation forces compensations — early extension, lateral sway, reverse spine angle. If your upper back can't rotate, your lower back tries to, and that's where pain starts.
2. 90/90 Hip Switches
What it targets: Internal and external hip rotation — critical for proper weight shift and clearing the hips through impact.
How to do it: Sit on the floor with both knees bent at 90 degrees, one leg in front and one behind. Your front shin should be parallel to your chest. Rotate both knees to the opposite side, switching which hip is internally and externally rotated. Keep your chest tall throughout.
Prescription: 10 switches (5 per side), holding each position for 3 seconds.
Why it matters: Restricted hip rotation is the number one physical finding in our TPI screens. When the hips can't rotate properly, the pelvis stalls in the downswing, leading to early extension and inconsistent strike patterns.
3. World's Greatest Stretch
What it targets: Hip flexors, thoracic spine, hamstrings, and ankles — basically everything a golfer needs.
How to do it: Step into a deep lunge with your left foot forward. Place your right hand on the ground inside your left foot. Rotate your left arm up toward the ceiling, opening your chest. Hold for 3 seconds, then return your left hand to the ground and straighten your front leg to stretch the hamstring. That's one rep.
Prescription: 5 reps per side as part of your warm-up before every round and range session.
Why it matters: This is the most efficient full-body mobility drill in golf fitness. It addresses the entire posterior chain and rotational system in one movement. If you only do one warm-up exercise, make it this one.
4. Half-Kneeling Pelvic Tilts
What it targets: Core stability and pelvic control — essential for maintaining posture throughout the swing.
How to do it: Kneel on one knee with your front foot flat on the ground. Squeeze your back glute and tuck your pelvis under (posterior pelvic tilt). You should feel a deep stretch in the front of your back hip. Hold for 5 seconds, then release. Keep your ribcage from flaring — think about pulling your belt buckle toward your chin.
Prescription: 8 reps per side, daily.
Why it matters: Loss of posture during the swing — standing up, dipping down, or swaying — often comes from poor pelvic stability. When the pelvis can't stay neutral under rotation, the spine compensates. This exercise teaches your body to stabilize the pelvis while the upper body rotates around it.
5. Arm Bar Stretch
What it targets: Shoulder and lat mobility — critical for maintaining width in the backswing and preventing shoulder impingement.
How to do it: Lie on your back holding a light kettlebell or water bottle straight up toward the ceiling with one arm. Roll onto your opposite side while keeping the arm extended overhead. Let gravity pull your arm into a stretch. Your shoulder should open toward the floor behind you.
Prescription: Hold for 30 seconds per side, 2-3 rounds.
Why it matters: Tight lats and shoulders restrict your ability to get the club to the top of the backswing without compensating with excessive wrist hinge or lateral sway. Opening up this area creates a wider, more powerful swing arc.
Build Your Custom Program
These five exercises are a starting point — not a full program. Every golfer has different physical limitations, which is why the TPI screening is so valuable. It identifies your specific restrictions and allows our coaches to build a mobility, speed, and strength program tailored to your body.
Students in our program get their custom mobility routine loaded into their Student Dashboard so they can follow along before rounds, during warm-ups, or as a standalone movement session. The exercises evolve as your mobility improves, keeping the program challenging and progressive.
If you're playing through pain or feel like your body is limiting your swing, start with these five movements. Then book a TPI screening and let us build the complete program.
