12-Week Program · Digital Download
12-Week Golf Upper Back Pain Plan
Free your thoracic spine. Generate more rotation, less pain.
The thoracic spine is your rotation center in golf — and when it's stiff or irritated, every other part of your body compensates. This plan restores thoracic mobility, builds scapular control, improves postural endurance, and develops the rotational control that makes your upper body a power generator instead of a pain source.
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What You'll Build
The 5 areas this program targets
How It's Structured
The 3-phase progression
Phase 1
Phase 1 — Weeks 1–4
Calm symptoms, restore thoracic rotation and extension, and begin low-load scapular and postural activation.
Phase 2
Phase 2 — Weeks 5–8
Build thoracic strength and scapular control under load, increase shoulder mobility, begin rotational power patterns.
Phase 3
Phase 3 — Weeks 9–12
Return to full rotational loading, golf-specific endurance, and a structured return-to-golf progression.
Everything Included
More than exercises — a complete protocol.
Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.
Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes
Ready to get started?
12-Week Golf Upper Back Pain Plan — $119, instant digital download.