Summit Chiropractic and Physical Therapy
Summit Moves

Play Better.
Feel Better.

Expert-guided golf fitness from your local chiropractic & physical therapy team. Stretch smarter. Stay on the course longer.

Choose your program
Pre-Round Warmup
Activate the right muscles before your first tee shot
▸ 6 exercises · ~5–10 min
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Off-Season Conditioning
Build strength, flexibility & injury resilience all winter
▸ 10 exercises · 3×/week
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Summit mark
Designed by your care team These programs are built around common golf-related conditions — back pain, hip tightness, shoulder strain — and the functional movement patterns that keep you playing.
Provided by
Summit Chiropractic & Physical Therapy
Waterloo & Jesup, Iowa
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Pre-Round Warmup
Summit Moves · 6 exercises · ~5–10 min
Activate Before You Swing
Don't go from the car to the first tee cold. These exercises prime the key muscles of your golf swing and protect your back, hips, and shoulders.
Pre-Round
Warmup Stretches
A quick 5–10 minutes running through these before you hit the first tee can make a noticeable difference in how your swing feels — and help prevent soreness after the round.
1
Shoulder Cross-Body Stretch
20–30 sec each side · Standing
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Hold one arm straight across your chest and use the other to gently pull it in. Hold 20–30 seconds per side.
Why it matters Loosens the shoulders and chest, which are key for your backswing.
2
Trunk Rotation
10–12 reps each way · Standing
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Stand with your feet shoulder-width apart, hold a club horizontally across your chest, and rotate your torso left and right. Keep your hips relatively still. Do 10–12 reps each way.
Why it matters Warms up your core and spine for the rotational movement of the golf swing.
3
Hamstring Stretch
20–30 sec · Standing
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Stand tall, hinge at the hips, and fold forward with a soft bend in the knees. Let your hands reach toward the ground and hold for 20–30 seconds.
Why it matters Tight hamstrings restrict your hip turn, so this stretch helps you achieve better rotation and posture through impact.
4
Hip Flexor Lunge
20–30 sec each side · Standing
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Step into a low lunge and drop your back knee toward the ground. Gently push your hips forward until you feel a stretch in the front of that back hip. Hold 20–30 seconds per side.
Why it matters Opens up your hips for a full rotation through the swing and prevents lower back strain.
5
Wrist and Forearm Stretch
15–20 sec each position · Standing
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Extend one arm in front of you, palm up, and use your other hand to gently pull your fingers back. Then reverse with the palm facing down. Hold each position for 15–20 seconds per hand.
Why it matters Keeps your grip comfortable and reduces strain on the forearms and wrists during repetitive swings.
6
Seated Spinal Twist
20–30 sec each side · Seated
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Sit in a chair with your feet flat on the floor. Cross one leg over the other, then rotate your torso toward the crossed leg, placing your opposite hand on the outside of your knee. Use your other hand to grip the back of the chair for support. Hold 20–30 seconds per side.
Why it matters Targets the thoracic spine and obliques, which are heavily involved in the golf swing — and it's easy to do right on the bench near the first tee.
Summit Chiropractic & Physical Therapy
Pain Changing Your Game?
Back tightness on the back nine. Hip pain after 9 holes. Shoulder soreness that follows you off the course. These are signs worth addressing — not just managing. We specialize in the conditions that sideline golfers.
Waterloo: (319) 232-2100 · Jesup: (319) 827-2223
Summit Chiropractic & Physical Therapy
Waterloo & Jesup, Iowa · summitchiroandpt.com
‹
Off-Season Conditioning
Summit Moves · 12 exercises · 15 min · 3–4×/week
Build Your Best Season Yet
The off-season is when real improvement happens. These exercises build the strength and stability your body needs to swing harder, walk farther, and hurt less.
Warm-Up · 3 min
Get Moving
This routine targets the muscles and joints most commonly stressed during a golf swing. Consistency is key — doing this 3–4 times per week, even on days you don't play, will build the stability and mobility that keeps you on the course longer.
1
Arm Circles
30 sec each direction · Standing
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Stand with your arms out to the sides and make small forward circles, gradually increasing the size. Then reverse direction.
Why it matters Gets blood flowing into the shoulders before any loaded movement.
2
Marching in Place
1 min · Standing
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Lift your knees to hip height while swinging your arms naturally.
Why it matters Raises your heart rate just enough to warm up the joints and get your body ready to move.
3
Torso Twist
30 sec each way · Standing
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Stand with feet shoulder-width apart and gently rotate your torso side to side, letting your arms swing across your body.
Why it matters Loosens up the spine and core before you start working them.
Strength & Stability · 8 min
Strength & Stability
Build Your Foundation
Your glutes, core, and hips are the engine of the golf swing. These exercises build the stability and strength that protects your back, knees, and shoulders over thousands of swings.
4
Glute Bridges
12 reps · On back
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Lie on your back with your knees bent and feet flat on the floor. Drive through your heels to lift your hips toward the ceiling, squeeze your glutes at the top, then lower with control.
Why it matters Your glutes are the engine of the golf swing. Weak glutes force your lower back and knees to compensate — strong glutes give you power without strain.
5
Bird Dog
10 reps each side · Hands & knees
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Start on your hands and knees. Extend your right arm forward and left leg back at the same time, hold for two seconds, then bring them back in. Repeat on the other side. Keep your core tight and your back flat the entire time.
Why it matters Trains the stability of your core and spine under movement — exactly what's happening when you rotate through a swing. Helps prevent the core instability that leads to back injuries.
6
Side-Lying Clamshells
15 reps each side
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Lie on your side with your knees bent and feet together. Keep your feet touching and rotate your top knee upward, then lower it back down with control. Switch sides when done.
Why it matters Targets the hip abductors, which stabilize your pelvis and knees during your weight shift. Weak hips are a common cause of knee pain in golfers, especially on the lead side.
7
Pallof Press
10 reps each side · Resistance band
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Anchor a band at chest height. Stand sideways to the anchor point, hold the band at your chest, then press your hands straight out in front of you and return. The band will try to rotate you — resist it.
Why it matters Golf is a rotational sport, and your core needs to be able to resist rotation just as much as create it. The Pallof press builds that anti-rotation strength, protecting your obliques and lower back.
8
Single-Leg Balance
30 sec each leg · Standing
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Stand on one foot with a slight bend in the knee. Hold your balance, then close your eyes for an added challenge.
Why it matters A stable, balanced stance is the foundation of every good shot. This improves proprioception — your body's sense of where it is in space — which supports a more consistent swing and reduces ankle injuries.
Flexibility & Mobility · 4 min
Flexibility & Mobility
Open It Up
Tight hips and a stiff thoracic spine directly limit your swing — and quietly load up your lower back. These stretches address all of it.
9
Figure-4 Glute Stretch
30 sec each side · Chair or floor
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Sit in a chair or on the ground. Cross one ankle over the opposite knee, creating a figure-4 shape with your legs. Sit up tall and lean gently forward until you feel a stretch in the crossed leg's glute.
Why it matters Tight glutes restrict your hip rotation. Since power in the golf swing comes from turning your hips ahead of your shoulders, tight hips directly limit distance and can strain your lower back.
10
Kneeling Hip Flexor Stretch
30 sec each side · Kneeling
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Step one foot forward into a lunge and drop your back knee to the ground. Gently push your hips forward until you feel a stretch in the front of your back hip. Keep your torso upright.
Why it matters Hip flexors tighten up from sitting — and tight hip flexors pull on your lower back during the swing. Keeping these loose is one of the simplest things you can do to prevent back pain.
11
Quadruped Thoracic Rotation
10 reps each side · Hands & knees
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Start on your hands and knees with your back flat and core engaged. Place one hand behind your head. Rotate your upper back, opening your elbow toward the ceiling as far as comfortable, then bring it back down toward your other arm. Keep your hips still and square throughout.
Why it matters A tight chest and restricted shoulders limit your backswing and force compensation elsewhere. This opens up thoracic mobility and keeps your shoulder turn full and pain-free.
Cool-Down · 1 min
Cool-Down
Finish Strong
Bring your heart rate down and release the tension that builds up in the neck and upper shoulders during a workout or a round.
12
Deep Breathing with Neck Rolls
1 min · Standing
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Stand still, take three slow, deep breaths, and gently roll your neck in small circles — both directions.
Why it matters Brings your heart rate back down and releases tension in the neck and upper shoulders — an area that holds a lot of tightness after a workout or a round.
Summit Chiropractic & Physical Therapy
Ready to Play Your Best Season?
Whether you're recovering from last season's injury or want to get ahead of one, our team specializes in the conditions that affect golfers — back pain, hip problems, shoulder injuries, and more. Let's build a plan for you.
Waterloo: (319) 232-2100 · Jesup: (319) 827-2223
Summit Chiropractic & Physical Therapy
Waterloo & Jesup, Iowa · summitchiroandpt.com