In Depth: Golf exercises - at your desk

YOU might not be playing the PGA Championship, but while you're at work there are plenty of exercises you can be doing to benefit your golf.

ON Monday morning there is a good chance that you will be torn between doing some actual work and checking the scores in the last round of the US PGA Championship.

While cheering on the inevitable Australian contenders - it is a major after all - spare a thought for what that seated computer posture is doing for your own golf swing.

First of all, what does computer posture look like?

The image below is a poetic demonstration of the decline in our species’ posture as we lead lives that increasingly revolve around screens and technology. 

Evolution -poster

Now I don’t really believe that you sit at your desk like the person pictured but being seated, having a fixed focus on a screen and and typing on a keyboard are very likely to be causing the following postural adaptations:

1- Poking Chin - This is essentially a slow and gradual tightening of the superficial neck muscles. It has the effect of shoving the chin forward and the neck into extension. This serenely limits the neck section of the spine in its ability to rotate and also our ability to hold the head relatively still in the backswing. 

2- Forward and Internally Rotated Shoulders - This time it’s the pectoral muscles that are tightening up and dragging our shoulders into a rounded position. This is no good for our arm/body connection in the swing. You might find that your body will turn in one direction and the arms will move in another. Needless to say this isn’t ideal and can severely hamper your ability to make solid contact on a consistent basis.

3 - Hunched Upper Back - Now it’s the turn of the abdominals and hip flexors to get tight and pull us into a hunched position. It’s really tough to rotate efficiently from our upper back when it’s bent over like this. 

Here is a video that helps explain what I mean:


So what can we do about it? Stop using computers? Quit our jobs? How about a few simple exercises that we can do in the office instead?

I have put together a mini-program of anti-computer-posture exercises that can be done at your desk so you don't miss a single update of that final day of the PGA Championship.

Thanks to Golf Queensland for their very kind use of their office to snap the relevant photos. 

Mini Program: 

Spiky Ball Pecs: Aim for the top part of the pectoral; in from the shoulder and down from the collar bone. Use firm pressure - it should hurt a bit.

 Spiky -ball -pec

Scap Set with Tubing: Using a Ramsay Posture belt or piece of tubing, hold band in front of the body with palm facing upwards. Turn hands out to side by opening up the shoulders, make small circles with hands.

Ramsay -Posture -Belt

Spiky Ball Upper Back: Place two Spiky Balls in the upper back, one either side of your spine and press back against the chair. Work the Spiky Balls by shifting pressure up and down the back.

Spiky -ball -mid -back -pos

Spiky -ball -mid -back

Seated Rotations: Sit on your chair with feet and knees together and, facing forwards, turn and grab the back of the chair and gently pull yourself around into rotation.

 Seated -rotation

Spiky Ball Neck: Place Spiky Ball in the back of the neck, just under the skull.  Work the Spiky Ball by rubbing up and down, left and right.

 Spiky -ball -neck

Neck Stretches: Chin to chest, nose to armpit and ear to shoulder. Gently assist each stretch with your hand. 

Chin -to -chest

Nose -to -armpit

Ear -to -shoulder 

Do each exercise for 30-45 secs, three times per day and it will make a big difference to your posture and golf game.

If you should feel any sharp pain or dizziness, stop immediately and consult your healthcare professional. 

If you are interested in getting hold of any of the equipment featured, check out Nick’s online store by clicking here.


Nick RandallNick Randall is a qualified Strength and Conditioning Coach, Presenter, Rehab Expert and Therapist.

Nick works with a number of professionals on multiple tours and is also contracted by Golf Australia and Golf Queensland to work with their elite amateur players.

Nick also works on an individual and group basis with club level golfers of all ages and abilities.

Based in Brisbane, Queensland, Nick trains and treats golfers at his private facility in the suburb of Milton.

He also has a range of online services including the world leading golf fitness app  "Golf Fit Pro". Click here for more info.

Nick's passion for golf started at age 13 and quickly developed into a complete obsession that only seems to be getting stronger with age.

He began his strong interest in fitness aged 20, pursued the relevant qualifications, decided to mix his two passions to form a career in 2010 and hasn't looked back!

To keep up to date with Nick's social media activity, click here


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