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How to Keep Your Swing Strong: A Physical Therapist’s Tips for Women Who Golf

  • Writer: Marquette Physical Therapy
    Marquette Physical Therapy
  • Aug 26
  • 3 min read

Contributed by: Marquette Physical Therapy


PT tips for women who golf

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Whether you're new to golf or have been teeing off for years, there’s no denying that this sport offers a beautiful blend of relaxation, social connection, and friendly competition. But as we get older, our bodies go through natural changes, and that can affect everything from flexibility and balance to power and endurance on the course.


As a physical therapist, I work with many women in their 40s, 50s, and 60s who want to keep playing the game they love without the aches, pains, or injuries that can come with it. If that’s you, keep reading! I’m sharing some of my favorite tips to help you stay strong, mobile, and pain-free while keeping your golf game sharp.


How to keep your golf swing strong:


1. Warm Up Like You Mean It


Golf may seem low-impact, but the swing itself is a powerful, full-body movement. Before you even hit the driving range or the first tee, spend 5–10 minutes doing dynamic stretches. Think leg swings, squats, trunk rotations, and gentle walking. A proper warm-up gets your muscles ready to move and helps prevent injury. (see video below)


2. Don’t Ignore Core Strength


Your core is the powerhouse behind every golf swing. Strengthening your abdominals, obliques, and lower back will help you generate power, protect your spine, and maintain balance. Try exercises like split stance presses and pulls or a favorite, the palloff press.  (see video below)


3. Flexibility is Your Secret Weapon


A smooth, consistent swing requires good flexibility in your shoulders, hips, and thoracic spine (mid-back). Try adding in some gentle daily stretches like open books, figure-four stretches, and a pec stretch to improve your mobility and reduce stiffness. (see video below)


4. Mind Your Posture - On and Off the Course


Poor posture (especially from sitting at a desk or looking down at a phone) can lead to rounded shoulders and a tight back, which negatively affects your swing. Work on standing tall with your shoulders slightly up and back. Don’t be afraid to see a physical therapist if you feel like your posture is limiting your movement.


5. Listen to Your Body


A little muscle soreness after a round is normal but sharp or lingering pain isn’t. Common golf-related complaints include low back pain, golfer’s elbow, shoulder tightness, and knee discomfort. Early physical therapy can help address these issues before they become bigger problems. Don’t wait until you’re sidelined!


6. Cross Train and Rest Well


Golf may be your go-to activity, but incorporating walking, swimming, or light resistance training can keep your whole body balanced. And don’t forget: quality sleep and recovery days are essential, especially as we age.


Final Thoughts


Golf is a lifelong sport and with the right approach, there’s no reason you can’t keep playing (and loving it) well into your 60s, 70s, and beyond. Taking care of your body now with smart movement, strength, and flexibility work will pay off in better performance and fewer injuries.

If you’re looking for personalized guidance or are dealing with pain that’s interfering with your swing, don’t hesitate to reach out to a physical therapist. We're here to help you stay strong, mobile, and doing what you love, both on and off the course.

Happy golfing!



Marquette Physical Therapy has two locations - Leawood & De Soto, KS. We treat one-on-one with a focus on manual therapies with specialties in Graston Technique™, Dry Needling, Pelvic Floor, Vestibular/Concussion, golf, and diagnostic ultrasound.


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