Golf Rx

Arnold Palmer said the take away is the most important part of the golf swing.

Yet the vast majority of amateur golfers all get this wrong.

People think that they need to try to create depth and width by reaching back with their hands, but in reality all this does is create separation.

Down the line, this causes casting, weak shots, poor timing, and terrible power swing compensations.

This can also create a ton of low back issues and sciatic nerve pain.

This drill with the foam roller is one of my favorites to help you learn what it feels like to truly turn the chest without separating your hands and getting them caught behind you.

LEARN THIS MOVE!!

“You either have it… or you don’t”
That’s what golfers get told when their back keeps blowing up.
That sounds like an excuse to me.
It sounds a lot like “I just have a bad back.”
It sounds a lot like “I’m just getting old.”
“Eh it’s just arthritis.”
“You can't fix this, I played too many sports when I was younger.”
“Can’t rotate.”
“Can’t swing freely.”
“Can’t play without pain.”
Sounds like more excuses.
Because your swing isn’t random.
Your pain isn’t random.
It’s a puzzle.
And if you actually figure out your limitations — mobility, control, strength…
You can get back to swinging freely again.
Most golfers aren’t stuck…
they’re just solving the wrong problems.
Or worse- accepting their pain as inevitable.
In reality, it’s healing that's inevitable. Make it happen.

👉 DM me “PAIN” and I’ll show you where your swing is breaking down.

It’s not just a core exercise.
It’s a tension problem.

Most people do bear holds by just lifting their knees…
and holding on.

But there’s not much stability being built there.

What actually matters? 👇

Position + tension.

Before you lift,
squeeze your glutes.

That puts your spine in better position
and gets your core more involved right away.

Now lift your knees.

Then actively pull your hands and toes toward each other.

That’s what lights up your abs.

If you’re just holding… it’s easy.
If you’re creating tension… you’ll start shaking.

That’s the difference between going through the motion
and actually building stability.

Train with intent.
That’s how you protect your back and get stronger. ⚡

DM “PAIN” 💬 and I’ll show you how to fix your core the right way.

It’s not just tightness.
It’s poor torso rotation — and your lower back taking on more than it should.

Most people try to rotate through their lumbar spine…
when rotation should actually come from the mid-back and rib cage.

That’s where the problem starts.

Here’s a simple way to fix it 👇

Lie on your side.
Pull your top knee up toward your chest and hold it down — this locks out your lower back.

From there, rotate your top arm open.

As you move, focus on driving your shoulder blade toward the floor.
That’s what creates rotation through the right area.

Finish with a big exhale to help the rib cage relax and open up.

Train your body to move where it’s supposed to.
That’s how you improve mobility without stressing your spine. ⚡

DM “PAIN” 💬 and I’ll help you unlock your golf mobility.

It’s not just tightness.
It’s loss of trunk control
and lower body strength —

Because you’re not actually using them.

The good news?

If you’re not a professional bodybuilder,
you don’t need hours in the gym.

Here’s what to do instead 👇

Hold a resistance band.
Slowly drop into a full squat — past 90 degrees.

Pause for two seconds at the bottom.
Then drive back up with control.

The band forces you to keep your abs engaged
while you squat —

And that’s the same stability you need
during your swing. 🏌️♂️

Train your core and legs together.
That’s how power transfers. ⚡

DM “GOLF” 💬 or click the link in my bio 🔗

Let’s build a plan to get you pain-free,
stronger, and longer off the tee. 🚀

Watch Part 1 here:
https://www.instagram.com/p/DUjy5PRCQPW/

To eliminate this position,
practice 20 controlled takeaways.

Imagine you’re reaching back over a fence
to grab a pot of gold. 🪙

Your goal:
Don’t bump the fence with your hips.

Shift your weight into your back leg.
Brace your abs.

Picture someone trying to push you backward —
and you have to resist to stay tall and balanced.

This keeps your torso centered over your back leg
instead of extending and drifting onto your front side.

If you want a tailored plan
to fix your low back pain
and the swing flaws causing it —

DM “GOLF” 💬
or book your free consult here:
https://doctortrem.theptdoctor.net/booking-page-3177

Let’s build a customized plan
so you can play without low back pain or sciatica. 🏌️♂️🔥

Watch the 1st part here: https://www.instagram.com/p/DU4Qcs3jJcm/

Let’s train in a way
that builds better habits —

Habits that lead to less pain 🦴
and better performance on the course. 🏌️♂️

As you rise up,
squeeze the air out
by tightening your abdominals

Make a short “tshhhhhhh” sound 💨
while keeping your ribcage down.

This teaches you to stabilize your spine
through athletic motion

And generate power from your hips and legs ⚡
—not from your spinal muscles.

If you want help getting out of pain
and back to playing your best —

DM “GOLF” or clink the link my bio
for a free consult. 🎯

Poor movement patterns happen quickly ⏱️
and most of the time, without us even knowing it’s going on.

That’s what happens during your golf swing 🏌️♂️
and the same exact thing happens when you work out. 💪

You’re trying to build explosive movements ⚡
but in the process you’re ingraining the same patterns
that get you into trouble with pain 🦴
and poor shots on the course. ❌

You’re building more irritation 🔥
than you are speed. 🚀

Follow for Part 2 👀

doctortrem.theptdoctor.net/booking-page-3177

The reason most “core strengthening”
hasn’t fixed your low back pain or sciatica…

isn’t because your core is weak.

It’s because you were given
the wrong exercises
with the wrong instructions.

If you’re in pain,
you don’t need more bending and twisting.

You need to learn how to
stabilize your spine 🦴
while your hips and upper back do the work.

When done correctly,
it should burn more 🔥
but hurt less.

That’s how you retrain your body
to move the right way.

If you’re ready for a plan that actually works —DM me
and let’s build something tailored to you. 🎯