Golf is more than a game — it’s a test of mobility, strength, and balance. Unfortunately, golfers are prone to back pain, hip stiffness, and shoulder injuries that can take the fun out of your game. That’s why so many players, from Tiger Woods to Rory McIlroy and Jordan Spieth, include chiropractic care as part of their training and recovery routine.
At Back on Track Chiropractic + Acupuncture in Overland Park, we help golfers of all levels improve swing mechanics, prevent injuries, and stay on the course longer.
Why Golfers Need Chiropractic Care
- Better mobility in the spine, hips, and shoulders for smoother swings
- Injury prevention for common issues like low back pain, golfer’s elbow, and wrist strain
- Faster recovery after long rounds or repetitive practice
- Peak performance through improved posture, balance, and nervous system function
Just like the pros, you can keep your body tournament-ready with chiropractic care.
Warm-Up & Mobility Drills for Golfers
These exercises can be performed at the driving range or before a round to loosen tight muscles, activate your core, and reduce risk of injury.
1. Lat Stretch (Bench Hold)
- Stand facing a bench or chair, holding the backrest.
- Keep your spine straight as you lower your body down and away from your hands.
- Stretch should be felt near the armpits and upper back.
2. Seated Figure-4 Hip Stretch with Backswing Rotation
- Sit and place your right ankle across your left thigh.
- Pull your right knee gently toward your opposite shoulder.
- Rotate your torso like the top of your backswing to mimic golf motion.
- Repeat both sides.
3. Half-Kneeling Hip Flexor Stretch
- Kneel on your right knee, left foot forward.
- Hold a golf club for balance.
- Lean forward to feel a stretch in the front of your right hip and thigh.
- Switch sides.
4. Back & Shoulder Stretch
- Stand in your stance with feet shoulder-width.
- Hold your left elbow with your right hand, rotate your trunk to the right.
- Stretch your back and shoulders.
5. Swing Drill Stretch
- Cross arms over chest, stand in golf stance.
- Slowly rotate into your backswing, then through to follow-through.
- Repeat for rhythm and mobility.
6. Scarecrow Twists
- Place a club across your shoulders in a “scarecrow” position.
- Slightly bend your knees and rotate side-to-side, pivoting your feet.
- Repeat 6–8 times each way.
7. Hip Hinge
- Stand with feet hip-width, hands on hips.
- Engage core, hinge forward at hips with slight knee bend.
- Feel stretch in hamstrings, then return upright.
- Repeat 30–45 seconds.
8. Side Bends
- Stand tall, hands behind ears.
- Bend side-to-side slowly, avoiding forward/backward lean.
- Repeat 30–45 seconds.
9. Wide Stance Rotations
- Stand wide, arms extended to sides.
- Twist through spine, reaching opposite hand to opposite foot.
- Return upright and alternate sides for 30–45 seconds.
These dynamic stretches prepare your body for golf while mimicking swing movements — the best way to reduce stiffness and prevent injury.
Why Golfers Choose Us
At Back on Track Chiropractic + Acupuncture, we combine chiropractic adjustments, acupuncture, massage, and sports medicine therapies to:
- Relieve pain in the back, hips, shoulders, and wrists
- Correct swing-limiting restrictions
- Provide personalized injury prevention programs
- Support golfers at every age and skill level
Ready to Improve Your Golf Game?
Whether you’re a weekend golfer or a tournament competitor, chiropractic care can help you play longer, swing smoother, and feel better after every round.
👉 Call us at 913-276-0508 or schedule your appointment online today.