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Brooks Swinging

Brooks Koepka

Get Flexible and Strong


ALL Tour Players have superb Upper Body Flexibility and superb Leg Strength. They have these physical traits from A). Starting the game (and other sports) when they were kids, ie, swinging a golf club millions of times, thus developing their amazing upper body flexibility. And, B) walking around golf courses all of their live – which is  approximately a 5-7 mile walk. Considering the fact they’re playing all the time – doing a semi squat, and lunge position, they end up with ‘Tree Trunks’ for legs so it’s no wonder they have such strong and flexible bodies!.

Most amateurs don’t have these physical characteristics simply because so many people didn’t play golf all of their lives, and ended up sitting down at desks, driving cars, computers, etc. Because fall and winter is right around the corner, many people won’t be able to play golf and keep their bodies in golf shape (and overall shape for that matter).


A couple of simple leg strengthening exercises to do  are Squats and the Air Bench – which Victoria and Keith are demonstrating in today’s video, which can be found in my Posture System DVD and Digital Programs.

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How to Improve Posture and Rounded Shoulders

Rounded Shoulders


(‘Well, in a sense you might be!’)

Many people have asked me how to improve posture rounded shoulders and other posture related issues. That being the case I have spent years working with people to not only improve their golf game but their overall posture and health.

There is No Doubt in my mind that Posture is THE most neglected and least understood aspect of Health & Fitness.  Although I’ve gotten a reputation as the Golf Flexibility Guy for quite a few years,  it was  when I learned that ALL of my injuries (which ended my pro golf career), were actually due to my muscle imbalances and improper posture!  It was then that I got on a PROPER Posture Restoration Program that not only got me out of pain, but got me playing my best golf again!

Why you may ask?

Whether we know it or not, we humans are all ‘Slaves’ to Gravity’s forces upon us.  When we stand vertical and the joints are stacked on top of one another, there is much less stress placed upon ALL of our body’s systems.  BUT, when our body’s alignment gets out of their natural 90 degree angles, Gravity then places A LOT of Stress on not only our joints, but also inhibits our Breathing, Circulation, Digestion,  AND  CAUSES STRESS!.

Rounded Shoulders

I designed THE POSTURE SYSTEM, to help you identify YOUR Posture Type, and give you a simple to use program to get you back into proper alignment – and Thus take the Load off of your Body.

If you haven’t already, I highly encourage you to check out my website on Posture at: and check out my Videos and Posture Products.

Get The Posture System®


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Want more power?


Want more power in your swing?

stretching both halvesGolf has certainly turned into a Power Game – especially on the Pro Golf Tour!  Everyone wants more POWER and understandably so, and the best way to get more Power is  have ample Flexibility and Strength in their bodies!

Swing powerThere is certainly a lot of attention given to Flexibility and Strengthening Exercises, and we at Fredericks Golf have a unique product called the POSTURE FIT 5 -1 BAR, which helps you develop both Flexibility, Strength, and Balance.  By using the POSTURE FIT BAR on different parts of your body, you’ll begin to develop a more Powerful and Flexible Upper Torso – Increased Mobility – And Strength in your Back;  and also more Range of Motion in your Obliques – which are crucial in helping stabilize and create greater Range of Motion in your Side Bend.

If you want more Flexibility, Strength, and

POWER in your golf swing, give the

POSTURE FIT 5 -1 BAR a try!

Get Your PostureFit Bar

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Tiger Woods Back Pain

Tiger Woods Back Pain

Back Pain and It’s Effects

BACK PAIN accounts for approximately 264 million lost workdays in the U.S. a year, and it’s estimated that around 80% of our population will experience some form of Back Pain during some time of their lives.

In my experience, I can say that the overwhelming majority of people that come to see me for my

GOLF INSTRUCTION. FLEXIBILITY and POSTURE PROGRAMS at Omni La Costa Resort are people who’re suffering from Back Pain which is directly affecting – not only their golf games, But their Health & Well Being. As an avid golf, lover of people and the game it is so sad how many people are suffering from BACK PAIN and can’t play golf anymore. These people will do just about anything to BACK INTO THE SWING of things! This was a huge driving factor in the production of The Posture System®. The Posture System The programs give virtually anyone, anywhere access to the necessary knowledge and exercises to help improve their posture, which in turn can help with back pain.

What is causing all the pain?

I’ve been asked hundreds of times “Is my golf swing causing my Back Problems?’ and my answer is ‘The Human Body is one of the most remarkable and durable ‘Machines’ ever devised and has been around for Thousands (maybe Millions?) of years.  I believe that it can certainly withstand swinging a 40 ounce golf club!’

HOWEVER, the rotation and twisting that occurs in the golf swing – especially in the Lumbar Spine (the lower portion of our spine), does place a lot of torqueing and twisting on the Lumbar Spine.  Because the Spine is connected to the Pelvis, it only makes sense that if a person has Tight and Inflexible Hips, that the turning and twisting motion will place more stress  upon it = Pain.  So, my deduction is; if a person has flexible hips – (or as we say, a Floating Pelvis), their bodies will be able to withstand the forces that the golf swing places upon the spine (and other joints).  BUT, if a person has tight and inflexible hips, then—YES, the golf swing can cause pain to the Back!


I think the answer is simply – WE SIT DOWN TOO MUCH

Lower Back Lean Forward

If long periods of sitting down can be harmful because when we sit down, the powerful Hip Flexors (the muscles that Connect the Lower and Upper Torsos, are in a state of contraction–  which by ‘overusing and over time’, cause the muscles to lose their ‘LENGTH TENSION RELATIONSHIP – (which means that they get tight and shorten).   Once this happens, it alters the position of the Pelvis which again, is connected to the spine.  Once the Pelvis and Spine are out of sync with each other – WE HAVE FRICTION – AND WHEN A PERSON PERFORMS THE TWISTING AND TURNING MOTION OF THE SPINE IN THE GOLF SWING – MORE FRICTION OCCURS! — Hence BACK PAIN!


The Static Back Press: A Simple Pose to Relax the Hips


Static Back Press

After over 30 years of working on my body and Legions of others , I’ve found that THE BEST WAY to regain the mobility in the Hips and Lower Back, is to start by RELAXING THE HIP MUSCLES -FIRST; then embarking on a whole body Flexibility Program to achieve Range of Motion throughout ALL of the muscle chains in the body.


A Super Simple way to Relax the Hips and Back s by doing a STATIC BACK PRESS With KNEE PILLOW SQUEEZES  (as shown in the photos above).

  • Simply lie on the floor with your knees and lower legs on ottoman, chair, side of bed, Foam Block, etc.
  • Make sure that your thighs are approximately 90 degrees to the floor.alignment cushion
  • If your head can’t rest on the floor comfortably, place an alignment foam cushion or rolled up towel on the back of your neck and head.
  • Put a yoga block, rolled up towel or an alignment cushion between your knees
  • Squeeze the cushion IN for about 1-2 seconds, then RELEASE
  • Perform the knee pillow squeezes anywhere from 1 x 20 to up to 3 x 20.

If you’re not in the mood for the squeezes, just lie in the static back position for around 5-10 minutes.

Why Posture Matters for Relieving Back Pain

Proper Posture vs. Poor Posture

Being in Proper alignment is HUGE in living a Pain Free Life because a body that’s aligned helps take the friction off of the joints of the body.

This entire approach is why I developed THE POSTURE SYSTEM, which is designed to help you discover what Posture Type you are, then give you a protocol designed to restore your body back into Proper Posture; followed by a maintenance Flexibility Program…THEN, a CORE STRENGTHENING PROGRAM  and some Cardiovascular.

Get The Posture System®



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Take This Breathing Test That Joe Theismann is Giving (Then, practice the East West Breathing!)

East West Breathing Test


Posture and Breathing


It is a common known fact that there is a correlation between proper posture and effective breathing. That being said, posture problems can be the cause of many issues, one being the ability to breath properly which limits the flow of oxygen throughout the body system.  It’s a given that oxygen is vital to our lives and that proper breathing is the key to supplying the proper amount of oxygen to our bodies.  Without oxygen, a person will not survive more than a few minutes before expiring. It is also known that exercise is vital to our health and overall well being because it increases Oxygen, Blood, and Neuron Flow throughout the body as well as VO2 Max.

There is a large population of people today living what would be considered a sedentary lifestyle. This would be considered a lifestyle without an adequate amount of motion. A lack of motion in a persons everyday life has been proven to stunt circulation and cause a blockages and build ups throughout the body system. The effects are many of them struggle with poor posture which, inhibits their breathing in a big way – which is one of the reasons I stress restoration proper posture, so much!

Oxygen flow with proper posture
Effects of Posture on Oxygen Flow

Aside from the issues of with posture, the overwhelming majority of people in our culture are unaware of the proper way to breathe. Most people breathe with their upper chest rather than beginning their breath in the diaphragm, also known as diaphragmatic breathing. The best way to explain this is to consider your lower diaphragm as a pump, which actually “drops” in down and back, which then pumps oxygen into the system and then pushes it up into our lungs. The lungs then purify the air, which helps our heartbeat, then from their it flows up into the brain.

East West Breathing

In the above video, Hall of Fame Quarterback Joe Theismann is testing my East West Breathing. East west breathing is simply breathing in deeply utilizing your diaphragm, which puts pressure on the sides of your abdomen. Have someone you know test to see if you are doing proper east west breathing. Once you have got the technique down continue to practice east west breathing as much as possible and you will begin to notice dramatic improvement in your state of being.

And guys, when you are walking around the ladies, DON’T try to look like the dudes on Muscle Beach and pull your stomach in! Instead, breathe naturally and let your sides expand or as I say, “Get Fat”.

Want to straighten up and breathe right?

Get a copy of Roger’s revolutionary system, The Posture System® and let Roger help you with all your posture restoration needs. Along with the posture system another great tool to help you improve your posture is the AlignMed Posture Shirt. These amazing products together will get you on your way to better posture and better overall well-being.

AlignMed Posture Shirt


Posture System Joe Theismann


Get The Posture System ®

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Counter the effects of sitting down with the AlignMed Posture Shirt

What can we do about our Posture?

I feel that it’s No Coincidence that we’re seeing an increase in Health & Fitness Problems, and that people are sitting down at desks and computers more than ever before in our history!
Because our bodies were WERE DESIGNED TO MOVE – and instead are sitting down too much, the major systems in our body including CIRCULATORY – RESPIRATORY – CARDIOSVASCULAR – MUSCULOSKELETAL, AND EVEN HORMONES begin to lose their functions – and spawn health problems.
Obviously this also affects our Posture – which was designed to remain Upright and Vertical. As you can see in the photo, when our bodies FIGHT GRAVITY by sitting down, we are adding STRESS TO VIRTUALLY ALL OF OUR BODY’S SYSTEMS!

image of 3 men showing the effects of poor posture

In addition to embarking on a ‘PROPER’ Flexibility and Posture Restoration Program, I HIGHLY RECOMMEND that my people wear the ALIGNMED POSTURE SHIRT, which is designed in such a manner that it automatically helps you maintain the INTEGRITY OF YOUR POSTURE – JUST BY WEARING IT!

Roger and Russell Knox“Roger, I’ve been wearing the Alignmed Posture Shirt daily (I also wear it when I fly) and am seeing major changes! The shirt is great and really works!”
~Russell Knox




I have my Tour Players wear it as much as possible and especially when they travel. I’m sure that the ALIGNMED POSTURE SHIRT will help you too. On and Off the Course!

AlignMed Posture Shirt

View Video Transcript

Hi i’m Roger Fredericks

Our bodies will adapt itself and mold itself into whatever activities its doing for long periods of time
For example if we sit down in desk, cars, or computers etc eventually our bodies are going to end up with forward tilted hips, rounded shoulders, and forward head.

If we’re hitting millions of golf balls through our life or playing tennis. If we are doing things that are primarily one sided which is almost what all sports are. We are going to end up with muscle imbalances on the tighter dominant side.
For example almost all golfers when you look at them, their right shoulder will be lower than their left. What that means is the muscles on the right shoulder has become tighter and more restricted and is dominating the weaker side muscles
Bad posture is a result of muscle imbalances, and muscle imbalances will inevitably lead to friction on the joints which then lead to pain. What should we do about it?

The best way is to get a proper flexibility and posture restoration program designed specifically for you to correct these imbalances, make the tight muscles more flexible and the weaker muscle stronger etc. But there is another way i have found. I have come across a fabulous new product called the AlignMed Posture Shirt which is terrific. It actually pulls your shoulders back, tuck your hips under, and get your joints back to proper alignment just by wearing it.

Eventually your body will mold itself back into perfect alignment. I have learned that this shirt will keep you in proper alignment for days on end.

So i hope you’ll take it from me and thousands of other people that have tried the AlignMed Posture Shirt and i hope you do not waste any time to get it on!


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Balance your body with the Wall Stork



Nearly all of us are more dominant in one side of our body and for the majority of us, it’s the Right Side.

Over time, when we are consistently performing Repetitive Stress movements, such as writing, using a Mouse, throwing, working the foot  from the accelerator to the brake MILLIONS OF TIMES; over time our bodies get out of balance; and when we’re out of balance, friction on the joints occur and we incur pain.

This scenario is evident in Tennis Players who’re prone to tennis elbow, baseball pitchers – who develop rotator cuff and elbow problems, etc.  Even golfers tend to get out of balance by overusing their dominant side, which often times leads to pain on the weaker and less stable side.  (If you’ve noticed, a high percentage of golfer’s injuries are on the Left Side (for right handers).

In addition to doing Flexibility Protocols to loosen the muscles and joints up, a great exercise you can do is THE WALL STORK.   Doing the Wall Stork will help Strengthen and Balance your Torso and help you get the Rotation and Friction out of your body.

If you have enjoyed this video or any of my other videos or tips and want more click below and become a member today and receive tons of video content as well as discounts on Roger’s favorite training aids and products.


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table sequence

Table Sequence

Upper Back lacking Strength and Function?

I have to say that THE TABLE SEQUENCE is probably my All Time Favorite Exercise to do for developing a strong upper back and a functional upper back. Every time I do these, I inevitably feel taller, stronger, and BETTER!

What is also very interesting is; when you finish the Table Sequence, my hips feel Lighter, simply due to the fact that my shoulders are now set back into alignment which then takes the friction off of the Hip Flexors and Hip Joints.

I suggest that for most people, they do the TABLE SEQUENCE sparingly and Go Slowly until you’re comfortable with them. I don’t recommend that they be done every day as they can be quite taxing.

ANOTHER FACTOR IS: If you have back or disc involvement, to not do the TABLE SEQUENCE unless you’ve been checked out first by a health professional – or especially a Posture Alignment Expert.

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Chair Pose

Strong Glutes and Functional Hip Flexors are Crucial to playing good golf! When people don’t have ample Strength and Function in these areas, they are going to have a hard time maintaining a solid base in their lower bodies; And without a solid base, the upper body won’t have anything to coil against and will often take over making it an arms and shoulders only swing.

Sit down at address

For years, I’ve seen golf instructors tell their students to ‘Stick their butt out’ – ‘Get their backs straight’, etc., but the truth is; when the student tries to do this, they’ll be straining and actually putting tension in their golf swings – let alone, when they begin to swing and the forces are then placed down upon the torso, the golfer will inevitably ‘Come Out’ of their spine angle and lose all control.

A simple exercise to remedy this situation which will actually Strengthen the Glutes and Back, is called THE CHAIR POSE. This pose can be done anytime, anywhere, and preferably a few times during the day, especially if you’re sitting down a lot.

In today’s video, I’m demonstrating a couple of ways to do the Chair Pose, and you can actually do them Actively (Hold for 1-2 seconds and standing up), or Static, where you can hold the pose for 20-30 seconds.

Either way, the Chair Pose will definitely help you On and Off the Course!

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Supported Sitting

(Our Bodies will always Mold itself into whatever it’s doing over long periods of time!)

How to stop posture issues while sitting

It’s no secret by now that Sitting Down too much is a major reason why we have so many health and posture problems in our culture today. No Doubt, the Sedentary Life Style that pervades our culture weakens and affects virtually every system in our bodies; including the circulatory and respiratory systems. ( Not to mention, tightens up and restricts our golf swings!).

Poor Posture Restricts Blood Flow

Because our Bodies will Mold itself into whatever it’s doing over long periods of time, it’s a good idea, to put a pillow or cushion behind our backs and against the back of the chair when we’re sitting. By doing this, you’ll help prevent Slouching that will certainly play havoc on your health.

And although this tip will help you maintain good posture and well being, don’t forget that to get your body into excellent health and fitness, an all around program involving the Lower – Mid – and Upper Torso, should be included. Which is what my Flexibility and Posture Restoration Programs will do!

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Rigidity in one’s body is a huge detriment to a fundamental golf swing, not to mention most all other forms of sports and movement. I believe strongly as the Yogi’s say, ‘You’re only as Young as your Spine’.

Keeping your spine healthy will go a long way to a healthy and fit life!

Over a lifetime of golf, I’ve observed literally thousands of different body types and have come to the conclusion that the golfers who play the longest are the ones who have the best Flexibility and Range of Motion. Although Strength is obviously another vital component, I feel strongly that Flexibility Reigns Supreme in maintaining the fountain of youth.

One of my favorite exercises is Roller Coasters – which we feature in the CORE STRENGTHENING PORTION OF THE POSTURE SYSTEM – demonstrated in today’s video with Victoria and Keith. Roller Coasters have It all: Flexibility, Strengthening, and Cardiovascular, which are all the ingredients of a complete workout.

However, if doing the Roller Coasters the way Victoria is demonstrating is too challenging, or if you have back and/or disc problems in your back, then do them the way that Keith is demonstrating.

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Glutes in Golf

Sitting down too much weakens our bodies – ESPECIALLY OUR GLUTES AND LEGS! Because the Golf swing demands Upper Body Flexibility and Strengthening in the Lower Body, a person who has weak Glutes is generally going to have a hard time achieving lower body stability and be forced to rely on their arms and hands for their power and consistency. What we want in the golf swing is a combination of the Arms, Hands, Lower and Upper Bodies to be in sync with each other. Plus a strong Lower Body helps us maintain Balance and allow our Upper Body to coil powerfully against the Lower.

In today’s video from The Posture System™, I’ll show you two variations on how to strengthen your Glutes and Legs with some basic squats, and also show you a modified version you can do against a wall. These can be done any time, and if you’ve noticed, I normally always end my Flexibility Programs with the Air Bench (the Assisted Squat against the wall).

Learn More about The Posture System™

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Rotated Posture

Coming Over the Top


‘COMING OVER THE TOP’ is probably THE most common swing fault in golf, and the odds are that at some time in your golf career, you’ve come ‘Over It’ and have tried a lot of things to ‘Cure It.’ Whether it’s Swinging more Inside Out – Taking it back Flatter – Turning the Right Hip Deeper – Don’t Slide your hips, ad infinitum, a lot of things ‘may’ have worked – but the odds are they were temporary.

One place where you might not have looked is in your Posture. Yes that’s right… Your Posture.

Because we live primarily in a Right Handed World, and where approximately 90% of the population is right handed, over time we naturally develop stronger and tighter right sides – especially in our hips and shoulders. Consequently, if you look at the majority of our population – especially the golf population – you’ll notice that the Right Shoulder in the majority of people is Lower and Forward than their Left Shoulder; and consequently when they line up, their shoulders are actually angled and aiming off to the Left. (Also, because the right hand is Lower on the club than the Left, the right shoulder is pulled even more forward.) What does this have to do with Over the Top?

Because the right side is tighter in this posture type, the right shoulder has a harder time turning behind the ball on the backswing due to the muscle restrictions; it then tends to ‘force’ the hands and club to the outside. Coupled with the Left Side being weaker and less stable, it will tend to spin out, giving way to the dominance of the stronger and tighter right side (again, due to the right side ‘throwing’ the Right Shoulder, Arm, and Club to the ‘Outside’) thus cutting across the ball.

The best way to help this condition is to Straighten Out your posture and get better balance and symmetry in your body.

One of my programs in THE POSTURE SYSTEM Video Series is the ROTATED POSTURE PROGRAM, and doing this program along with your Golf Swing Drills will certainly help get that club dropping to the inside and hitting that pretty little Draw!

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Skydiver Stretch

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One of my common themes is that due to our Forward Bending Culture that has us Bent over at desks, cars, and even golf stances, our bodies get out of ‘True’ as a carpenter would say. Remember:


When you see the Rounded Shoulder Forward Head Look, it simply means that the muscles on the Anterior (front) of our torsos have tightened and pulled the torso forward, and the back muscles then become too weak due to the dominance of the Anterior torso.

A Great Exercise, and one that I do most days along with my overall Flexibility Program/Posture Programs, is Skydivers (as shown in today’s video). Generally speaking, I like to do around 3 SETS of a count of 5, or 1 or 2 SETS OF 5-10 Active Movements where you hold the pose for 1-2 seconds.


AND, Of course, I highly recommend that you do the Flexibility Programs before and after to make sure you’re warmed up.

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(But what if the golfer has poor posture to begin with?)



Although golf instruction has come a long, long way, the fact remains that handicaps have rarely (if at all) have come down over the last 40 years – despite the fact that Golf Technology, Course Conditioning, and Instruction has gotten incredibly better! And as golfers get older and begin to lose flexibility, strength, and good posture, their golf games usually suffer.

I feel that the main reason for this is because a lot of people can’t physically do what their instructors want them to do. For example, one of the things that golf instructors stress is GETTING INTO A PROPER ADDRESS POSITION AND THEN MAINTAINING THEIR SPINE ANGLE THROUGHOUT THEIR SWING.

This sounds simple enough, but my contention is what if a person has poor posture to begin with? The fact is that Poor Posture is nothing more than muscle imbalances and tightness throughout the body, and ESPECIALLY involving the muscles on the front (anterior) and back (posterior) sides of their bodies. In other words, when you see a person with a jutted forward head (above), rounded shoulders, and a severe hip tilt, you know that the muscle chains on the (front) side of their bodies have shortened and are pulling the torso forward. Thus, when the instructor tells them to ‘lift their chest’, stick their butt out, etc., the person is trying to do something the muscles don’t want to do! Doing the simple slant board exercises using the in the video will certainly help stretch out both sides of your torso and make it A LOT easier to do what your instructor wants you to do.

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Since over 90+% of our population is right handed, the majority of golfers have stronger and tighter right sides, thus weaker left sides. Over time, these Imbalances become quite noticeable, and with the majority of right handed golfers, you’ll see a lower and more forward right shoulder.

Being out of balance wreaks havoc on your body and joints, not only limiting mobility, but also increasing the likelihood of a host of musculoskeletal injuries such as back surgeries, knee or hip replacement, etc. Always remember, that the body conforms to whatever position it’s in for long periods of time.

Again, because we spend nearly all of our time doing everything with just one side of the body. Driving a car… it’s the right leg that’s constantly working the gas and the brake. At a computer… it’s the right hand working the mouse. Baseball, Tennis, and playing a round of Golf… all these movements are predominantly all on the right side for the majority of people.

This results in an overdevelopment of the muscles on the right side and an underdevelopment of the muscles on the left side. Your right bicep is probably bigger than your left. In fact, most of the muscles on your dominant side are bigger and more developed than your non-dominant side. This makes them stronger and tighter, so your right shoulder is lower than your left, and if it’s really pronounced, your head even tilts to the right. This happens to your shoulders and to your hips.

This happens over years, BUT; it doesn’t take years to start to correct it. Proper stretching along with a simple Posture Restoration Program, and doing simple drills using your left side more, and balancing your exercises can make a huge change.

One of my favorite tools for rapid results here is the Power Swing Fan. Swinging the fan left handed just 10 times before or after a round will balance your body. The added resistance through the impact zone will start to build up your left side and will make it stronger faster, which is why it only takes a few swings to overcome an entire round of golf, and/or sitting down at your desk. Being better balanced won’t just help your posture and mobility but it will also help you swing faster, hit longer, straighter, and more consistent drives making golf fun again.