You can have a great warm-up.
You can be working out consistently.
You can even feel really good on the range.

And then somewhere around hole 12… things start to tighten up.

I see this a lot.

Most golfers think injuries come from poor training or lack of mobility—but a lot of the issues I treat actually come from what happens during the round itself.

Not one big swing. Not one bad shot.

But small decisions that add up over 18 holes.

One of the most common things I hear from people—whether they’re athletes or just trying to stay in shape—is this:

"I feel like I’m doing everything right, but I’m not really improving anymore."

They’re consistent. They work hard. They show up.

But nothing is really changing.

If that sounds familiar, you’re not alone—and it’s usually not a motivation problem.

It’s a programming problem.

You might be losing power in your golf swing without even realizing it. It’s not your grip, your path, or your tempo—it’s something deeper. If your body isn’t transferring energy efficiently, your swing (and your back) will pay the price.

Get your body ready for golf season with these 5 simple exercises to improve mobility, strength, and rotation so you can swing better and avoid injury.

Pain can feel alarming — and it’s easy to assume it means something is damaged or “going wrong.” But modern pain science tells a different story. Pain is your body’s alarm system, designed to protect you, not a direct measure of injury. Sometimes that alarm becomes overly sensitive, sounding off even when tissues are safe.

GLP-1 medications like Ozempic, Wegovy, and Mounjaro can be powerful tools for weight loss—but without the right exercise plan, you may also lose valuable muscle. This guide explains why strength training is essential while taking GLP-1 medications and outlines a simple, safe exercise plan to help you stay strong, protect your metabolism, and feel your best throughout your weight-loss journey.

Want to get stronger, build muscle, or increase your endurance? The reps and sets you choose can make all the difference. In this evidence-based guide, we break down how to train for strength, hypertrophy, or endurance—whether you're a beginner or advanced lifter. Learn what science says about reps, load, rest, and how to structure your workouts for real results

Discover the truth behind physical therapy with Back Nine Physical Therapy in South Berwick, Maine. We debunk five common PT myths holding you back from pain relief and better movement. From thinking PT’s only for injuries to believing all clinics are the same, learn why our cash-based approach delivers personalized care for all orthopedic conditions. Ready to move better? Read on!

Physical therapy is more than just exercises — it’s a personalized, research-backed approach to treating the root cause of pain, improving performance, and helping you move better for life.

Curious about dry needling? Learn what it is, if it hurts, and how it helps with pain and mobility.

Learn how your body mechanics affect your swing and discover corrective exercises to improve your performance on the course.

Headaches come in many forms, from tension headaches and migraines to TMJ-related pain. Understanding their causes is key to effective treatment. Physical therapy offers a non-invasive solution by addressing posture, muscle imbalances, and tension. Learn how techniques like manual therapy, dry needling, and postural corrections can help relieve headaches and improve your quality of life.

Proper nutrition plays a crucial role in injury prevention, recovery, and inflammation management. In this blog, we explore key nutrients that support muscle repair, joint health, and tissue healing—along with practical meal ideas to help you fuel your body for optimal performance and recovery.

The shoulder is highly mobile but prone to injury. Learn how muscle imbalances, spinal function, and common conditions like rotator cuff tears, frozen shoulder, and impingement affect movement.

Dry needling is an effective therapy for pain relief, muscle function, and recovery. Learn how this technique can help you move better, feel better, and perform at your best.

Get the care you deserve

More Hip Mobility, Less Back Pain

Strengthen your game one drive at a time.

It all begins with an idea.

Move Better, Feel Better