Are you struggling to add distance to your drive or battling with inconsistent shots? If you’re wondering how to increase distance in golf, especially as you get older, you’re not alone. As physical therapists who work with golfers daily in Farmingdale, we’ve discovered that the secret to better driving distance isn’t just in your technique – it’s in how you prepare your body for success.
As golfers age, maintaining and even increasing driving distance becomes more challenging – but it’s absolutely possible. With the right approach to mobility, strength training, and technique, our clients in their 50s, 60s, and beyond regularly add 10-20 yards to their drives while reducing pain.
Here are five physical therapy tips to help you increase your golf driving distance while staying healthy and pain-free.
Tip 1: Golf Warm-Up Exercises to Increase Driving Distance
A good warm-up is essential to injury prevention AND golf performance. All it takes is 5-10 minutes and you will be able to increase the distance on your swing! The two keys to an effective golf warm-up are increasing your heart rate AND dynamically mobilizing your joints. Here are a few of our favorite golf mobility exercises that are easy to do:
Seated Trunk Rotation and Side Bend
This exercise targets your thoracic spine mobility (mid/upper back). Better thoracic mobility will allow you to have more rotation with your swing and less torque on your lower back, improving your distance and decreasing lower back pain!
- Targets: Thoracic spine mobility
- Benefits: Increased rotation, reduced lower back stress
Seated 90/90 Hip Stretch
This is one of our favorite exercises! Increasing your hip range of motion will eliminate early extension and also decrease the stress put through your lower back. Hip mobility is crucial for generating power and increasing golf driving distance.
- Targets: Hip mobility
- Benefits: Eliminates early extension, protects lower back
Want a complete golf warm-up routine? Check out our detailed guide to golf warm-up exercises for a comprehensive pre-round routine.
Tip 2. Hydration
And by hydration we don’t mean the kind that comes in a 12 ounce can!
Think dehydration only affects endurance athletes? Research shows that even mild dehydration can significantly impact your:
- Shot accuracy
- Distance control
- Green reading ability
- Overall golf performance
- Club head speed and power
Pro Tip: Start hydrating 24 hours before your tee time for optimal performance. Proper hydration helps maintain muscle function and can directly impact how far you hit the ball.
3. Strength Training to Increase Distance in Golf
Contrary to popular belief, proper strength training won’t make you stiff. Our evidence-based golf performance program shows that targeted golf strength training:
- Increases driving distance
- Improves flexibility
- Reduces injury risk
- Enhances overall performance
A high-quality strength training program will actually improve your flexibility AND your strength. By strengthening your muscles through their full range of motion, you will not only get stronger to improve the distance on your stroke but you will also decrease your risk for injury!
For golfers over 50, proper strength training is even more critical. Our golf performance program focuses on golf-specific strength exercises that build rotational power and stability without increasing injury risk, helping you maintain – and increase – your driving distance as you age.
4. Improve Your Golf Swing Mechanics with TPI Screening
Working with a golf pro is essential, but here’s what most instructors won’t tell you: physical limitations can make it impossible to achieve proper form and maximize distance. Our TPI screening identifies:
- Mobility restrictions affecting your swing – If you can’t turn your neck properly, you can’t keep your eye on the ball. Limited hip or thoracic mobility directly reduces your ability to generate power and distance.
- Strength imbalances limiting your power – Weak rotational muscles or core instability prevents you from generating maximum club head speed. A targeted program can improve your backswing and add significant yards.
- Movement patterns that increase injury risk – Age-related movement compensations not only limit distance but also lead to pain. Stop wincing your way through the back 9!
TPI (Titleist Performance Institute) screening is the gold standard for golf performance evaluation. As TPI-certified physical therapists in Farmingdale, we use this comprehensive assessment to identify exactly what’s holding back your distance and create a personalized plan to address it.
Tip 5: Prevent Golf Injuries as You Build Distance
It’s easy to get excited and jump on the course for a few rounds on the first nice weekend of the year. Unfortunately, if your body is not ready for this type of stress, you are going to spend more time on your couch than the golf course. Ease your way back into playing to avoid injury and make it a more enjoyable season!
As we work to increase golf swing distance, it’s crucial to progress gradually. Your muscles, tendons, and joints need time to adapt to the increased forces generated by a more powerful swing. Our golf performance program includes:
- Gradual progression in strength training
- Proper recovery protocols
- Injury prevention exercises
- Load management strategies
Golf is a great form of exercise in addition to a fun way to spend time outdoors with friends. However, lack of preparation can lead to injury and frustration – especially when trying to add distance to your game.
Ready to Increase Your Golf Distance and Play Pain-Free?
Don’t let physical limitations hold back your potential on the course. If you’re looking to improve your golf performance, add distance to your drive, and reduce your pain, a full in-depth TPI analysis of your movement may be exactly what you need!
Our TPI-certified physical therapists in Farmingdale will:
- Conduct a comprehensive TPI golf movement analysis
- Identify your specific limitations affecting distance and performance
- Create a personalized plan to enhance your golf performance and increase driving distance
- Provide golf-specific exercises and strength training to add yards while preventing injury
Take the First Step Toward Better Golf
Call us: (516) 659-1087
Email: Sarah@InMotionPTNY.com
Keep up with the latest golf performance tips by following us on Instagram and Facebook.
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Laura Sommer has been practicing as a Physical Therapist since 2011. She graduated from Northeastern University, where she was a member of the Women’s Soccer Team. Laura is the owner of In Motion Physical Therapy located in Farmingdale, NY.
