Bob Forman, MS - Exercise Physiology
Certified Golf Fitness Instructor, Author, Speaker

The computer age has done wonders for bringing the world closer together, but it’s ruining our golf swings.  Sitting all day, hunched over your computer, does not bode well for posture in general, and can wreck havoc on your performance on the golf course.  

golf fitnessC-posture or that rounding of the shoulders and bending of the spine at address is more prevalent today due to a condition known as upper cross syndrome.  The syndrome is characterized by a tightening of the chest muscles and a concomitant weakening of the upper back muscles, often the result of being over that computer, a patient (almost all the dentists I work with have C-Posture), or workstation.  This combination pulls the shoulders forward creating the rounded shoulder posture that inevitably shows up in your golf stance.   

It’s a safe estimate that more than a third of all golfers have this condition and it will rob you of power, distance, and accuracy.  C-posture reduces your ability to take the club back in your backswing by up to 30%, as you cannot rotate around a bent spine as easily as you can a straight one.  This reduction in backswing may decrease your ability to generate clubhead speed and power, resulting in lost yardage.   

The only way to increase your backswing, with a C-posture, is to stand taller as you bring the club back, allowing for greater range of motion.  This “loss of posture” or "dynamic posture" swing fault, however, can affect all aspects of the golf swing including swing plane, rhythm and balance.   

To correct upper cross syndrome and that C-posture, you need to focus on specific exercises to stretch the tightness and strengthen the weakness.  Good exercises include the doorframe stretch, upper back squeeze, Ts, and shoulder pinch.  

The doorframe stretch is a good exercise to stretch out the chest and front shoulder.  Raise your arms about shoulder height and place your forearms against a doorframe with the elbows bent 90 degrees.  Without moving your feet, gradually lean into the door until a gentle stretch is felt across the chest and/or shoulders.  Hold for 15 seconds and repeat 2 to 3 times.  Remember to breathe normally.

The upper back squeeze will focus on the strengthening of the upper back.  Take an exercise tube or band, wrap it around a solid fixture about chest height, and grab onto each end.  Step back till a sufficient stretch is felt in the tube/band and arms are outstretched in front of you with palms down.  From this starting position, slowly pull the arms back, keeping the elbows up and away from your body, as far as comfort permits and then return to the starting position.  You should feel your shoulder blades squeezing together.  Repeat 15 to 20 times.  Exhale on the effort.

The Ts will also work on upper back strengthening and are done while lying on a stability ball with your feet up against a wall or immoveable structure.  Extend your arms down toward the floor with the thumbs pointing out.  A small weight can be held in each hand.  Squeeze the shoulders together as you slowly rotate the arms out to the side till you form a T with your body.  Slowly return the hands back to the starting position and repeat 10 to 15x.  Exhale on your effort.     

Still another upper back strengthener, which will also stretch the chest is the shoulder pinch.  You can perform this exercise while lying on a stability ball or a full-round foam roll (more difficult).

golf fitness Sit and then walk down the ball till your head and shoulders are resting on the ball.  Extend your arms out to the side with elbows bent at 90 degrees and palms up.  From this position, slowly pinch your shoulder blades together and as you do so, your arms will rotate some toward the floor.  Hold for a 5 to 10-second count, breathing normally, and then release.  Repeat this action 10 to 15x. 

Performing this exercise on a full-round golf fitnesstends to be a little bit tougher as getting on the foam roller is tricky.  You'll want the roll to be positioned down the center of your back and high enough on the body so that your head can rest on the roll.  The movement pattern is the same as with the stability ball.   

C-posture used to be an older golfer's disease, but today everyone is susceptible.  Correcting the muscle imbalance characterized in the upper cross syndrome will help your golf game and your posture in general.  In addition, practicing better swing posture will help to rewire the brain-body neuromuscular pathway for better mechanics.  Ultimately, eliminating the C-posture, if you have it, should be a high priority as it will get you more yards down the fairway and enhance your playing satisfaction.    


Also check out C-posture drill


Static Hamstring Stretch

 One of the main factors for low back discomfort is tight hamstrings, which can also affect hip mobility in the golf swing.



Check with your physician before starting any type of exercise program.



A quality, customized golf fitness program will. . .
  • Enhance swing efficiency
  • Increase distance
  • Improve playing performance and satisfaction
  • Identify and correct golf-specific injury triggers

    All for much less than what another brand new driver that's going to "fix my game" would cost
click here for details


The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
David R. 

more testimonials


If your Club or organization would like to host an informative golf fitness workshop, contact Bob at or 336-509-4610.

Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance.  My members thoroughly enjoyed the hour and wanted more.  I was impressed with his content and explanation.  My members were floored with his Q&A and his personal adaptation to their issues.  I was impressed with his interaction with attendants of the seminar.  If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it!  We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC

"Bob Forman was fabulous!  He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing.  He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
Ellen Gregory
EWGA-Wilmington, NC chapter

“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance.  Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups.  I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.” 
John Kennedy, Director of Golf
Westchester CC, 
Harrison, NY

Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing.  Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace.  Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct.  Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing. 
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina


Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.  
A great manual for golf teams as well.  

Dedicated chapters on:
- how to identify and correct the common physical deficiencies most golfers have that are impacting their swing and injury potential
- over 40 golf-specific exercises and drills

- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults

Amazon reviews:

"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"

"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."

Available in print at TheBookPatch Buy Now style 1 button
or as an ebook on Amazon

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Swing mechanics are often influenced by physical deficiencies in the golfer's body.  Below are some of the more common swing faults, their physical causes and how to correct.






While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.  





November 11, 2017
The top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  
My segment starts at 1:10:30.

June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting

March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures 

scroll down to 9/9/2013
(go to 23:15 into the show)
back injury