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  • Writer's pictureFabio Ghiani PT

Golf Performance Vs Desk Job: How to Play Better if You Have a Desk Job

Golf is a sport that requires a combination of physical and mental skills. Golfers need to have good hand-eye coordination, balance, flexibility, strength, and endurance. They also need to be able to focus and concentrate for long periods of time. However, many golfers have desk jobs that require them to sit for long periods of time, which can have a negative impact on their golf performance. One way that desk jobs can affect golf performance is by causing muscle imbalances. When people sit for long periods of time, certain muscles become tight, and others become weak. This can affect the golfer's swing and lead to injuries. For example, tight hip flexors can cause the golfer to sway during the swing, while weak glutes can lead to lower back pain. Another way that desk jobs can affect golf performance is by reducing flexibility. Sitting for long periods of time can cause the muscles to become stiff and inflexible, which can limit the golfer's range of motion. This can affect the golfer's ability to make a full backswing and follow-through, which can result in a shorter and less accurate shot. Finally, desk jobs can also affect golf performance by causing mental fatigue. Sitting in front of a computer screen for long periods of time can be mentally draining, which can make it difficult for golfers to focus and concentrate on their game. Mental fatigue can also affect decision-making skills and lead to poor shot selection. To mitigate the negative effects of desk jobs on golf performance, golfers should incorporate regular exercise and stretching into their daily routine. They should also take breaks from sitting every hour or so to stretch and move around. Additionally, they should make sure they are using proper posture when sitting at their desk to avoid muscle imbalances.

The muscles in your body that may become tight due to prolonged sitting and repetitive movements during the game include hip flexors, lower back muscles, and shoulder muscles.

· The hip flexors are a group of muscles located in the front of the hip joint. They allow you to lift your knee towards your chest and bend at the waist. When you sit for long periods of time, these muscles can become shortened and tight, leading to discomfort and limited mobility. During golf, the hip flexors are used to generate power during the swing, which can exacerbate any existing tightness.

· The lower back muscles are also commonly affected by prolonged sitting. Sitting for extended periods can lead to poor posture and weak core muscles, which can cause strain on the lower back muscles. During golf, the lower back is used extensively during the swing, particularly during the follow-through phase. This can further aggravate any existing tightness or discomfort.

· Finally, the shoulder muscles can also become tight due to repetitive movements during golf. The repeated overhead motion of swinging a club can cause tension in the shoulder muscles, particularly the rotator cuff muscles. Additionally, poor posture while sitting at a desk can cause rounded shoulders and a forward head position, which can contribute to shoulder tightness.

To prevent or alleviate tightness in these muscles, it is important to engage in regular stretching and strengthening exercises. This may include hip flexor stretches, core strengthening exercises, and shoulder mobility drills. Additionally, taking frequent breaks from sitting throughout the day can help prevent tightness from developing in the first place.

If you need guidance with a routine, I have put together a mini-program that includes foam rolling techniques, strengthening exercises and stretches. Please contact me on to obtain the program.


1. "The Effects of Prolonged Sitting on Hip Flexion Range of Motion" - Journal of Orthopaedic & Sports Physical Therapy: 2. "Lower Back Pain: Causes and Prevention" - Harvard Health Publishing: 3. "Golf Fitness: 30 Best Golf Exercises and Stretches for Better Performance" - Golf Digest:

Titleist Performance Institute:


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