Golfer's Posture Fix
Unlock thoracic rotation, hip mobility, and cervical alignment to add yards and protect your spine.
The golf swing demands more thoracic rotation than almost any other movement. If your T-spine is locked, which it is for most people who sit at desks all day, your lower back compensates on every single swing. Every round compounds lumbar damage. This 20-video program restores thoracic rotation, opens bilateral hip mobility, and builds the structural foundation for a longer, more consistent, and safer swing.
Get every program for $149/year
All 65+ programs included. Less than a single PT session.
Start Pro AnnualStart monthly instead - $19/monthCancel anytime · HSA/FSA accepted · 30-day money-back guarantee
Prefer lifetime access to only this program?
Buy This Program Only, $97Not sure this is the right program? Take the 7-question quiz
Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 10 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 10 minutes. Weeks 4-6: 8 exercises, about 20 minutes. 3 new exercises are added. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Do these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Your routine each session
- 1T-Spine Rotation
- 2Hip Crossover Stretch
- 3Cervical Retraction
- 4Glute Bridge
- 5Single-Leg Balance (Eyes Open and Closed)
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 3 new exercises are added. This phase has the most challenging moves in the program.
Weeks 4-6
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 3 new exercises are added. This phase has the most challenging moves in the program.
Weeks 4-6
8 exercises
about 20 min
Your routine each session
- 1T-Spine Rotation
- 2Hip Crossover Stretch
- 3Lunge with Thoracic Rotation New
- 4Cervical Retraction
- 5Glute Bridge
- 6Single-Leg Balance (Eyes Open and Closed)
- 7Overhead Reach with Squat New
- 8Hip Flexor Lunge Stretch New
Short on time? Do just T-Spine Rotation, Lunge with Thoracic Rotation, Cervical Retraction, Glute Bridge (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Pigeon Pose (Hip Opener).
Do any of these sound familiar?
- Lower back pain during or after rounds
- Thoracic spine feels stiff and unable to rotate fully
- Lead hip tighter than the trail hip
- Neck stiffness from the address position
- Inconsistent swing path, over-the-top or chicken wing patterns
- Wrist or elbow pain from compensation patterns
Why this happens
The root causes behind golfer's posture fix.
- Thoracic spine restricted from sitting, forces the lumbar to compensate as the primary rotator on every swing
- Lead hip losing external rotation from repetitive swing loading
- Hip flexors shortened from sitting that limit the hip drive through impact
- Cervical spine loaded in flexion during address and extension during ball tracking
Why this works
Thoracic rotation is swing rotation. Every degree of additional T-spine mobility translates directly into club head speed. Hip mobility creates the ground-force transfer that drives power. The golfers who stay pain-free and improve with age are the ones who address these structural foundations, not just swing mechanics.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
One-time payment - Lifetime access - 30-day money-back guarantee
Unlock all exercises, $97Frequently asked questions
Will this actually add yards?
If your swing is limited by T-spine rotation or hip mobility, which it almost certainly is, yes. More rotation range equals more swing arc equals more club head speed.
I play 3–4 times a week. How does this fit in?
The program takes 15 minutes. The best time is the morning before a round or the evening after. Consistent daily work compounds, occasional work doesn't.
I have a bad back. Is this safe?
The program is designed to decompress and restore, not load. Static back and thoracic work are specifically chosen to be gentle on the lumbar while addressing the structures causing it stress.
My pro keeps telling me to fix my swing plane. Will this help?
Swing plane issues are often structural, limited thoracic rotation forces the club off-plane. Fixing the mobility often fixes the swing path without changing the mechanics.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 9 corrective exercise videos
- Mike explains the golf-specific biomechanics behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
HSA/FSA accepted · Secure checkout via Stripe
Not sure this is the right program? Take the 7-question quiz
30-Day Money-Back Guarantee
Not happy for any reason? Full refund, no questions asked.