Tee Off Without the Pain — in 5 Minutes Flat.
The exact 6-move warm-up Dr. Gayan Poovendran, MD prescribes to his golf patients — so you can swing freely, hit further, and walk off 18 without the back, hip, or shoulder pain.
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If golf has started to feel like a punishment, you're not alone.
Most golfers over 40 walk up to the first tee already stiff — and pay for it the next morning. It doesn't have to be that way.
Stiff first three holes
Your body isn't ready to swing. You hit poorly, get frustrated, and the round is half-lost before you've found your rhythm.
Sore back the next day
Lower back, hips, shoulders — the warning signs of compensation patterns that, left unchecked, become injuries.
Quietly skipping rounds
You love the game, but you're playing less because of the pain. Tee times feel like a risk, not a release.
Play better golf. Feel better doing it.
Six moves. Five minutes. The first tee is the only equipment you need.
More distance off the tee
A primed kinetic chain transfers power efficiently. Free up rotation, gain yards — without swinging harder.
Less pain after the round
Better movement quality reduces the over-compensation patterns that make you sore the next morning.
Smoother swing mechanics
Better mobility = better turn, better sequencing, better contact. Your fundamentals show up immediately.
Confidence on the first tee
No more dreading the opener. You'll step up loose, ready, and free from the anxiety that ruins good rounds.
The 6 moves you'll learn — with photo cues and pro tips for each
Body Weight Squats with Hip Openers
Split Stance Rotations
Reverse Lunge with Overhead Reach
Torso Rotations & Arm Circles
Rotation Over Fixed Foot
Dynamic Leg Swings
Dr. Gayan Poovendran, MD
Dr. Poovendran is a regenerative orthopedic physician and founder of the PRO Institute — Poovendran Regenerative Orthopedics. He helps active adults stay in the sports they love without surgery, by treating the root cause of pain and dysfunction.
This warm-up is the same routine he gives his golf patients on day one — because most golf injuries aren't caused by the swing, they're caused by walking up to it cold.
Your next round can feel completely different.
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I Want the Free 5-Minute Golf Warm-Up Guide →Free instant download · No spam · Unsubscribe anytime