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Dr Catherine Norris

Osteopath 

I help recreational golfers free up restrictions, and improve strength and mobility for a more accurate and powerful swing, so they can get through their games without pain, lower or maintain their handicap, have a greater chance of winning, and generally have fun and enjoy their time at golf.

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Mobility & Flexibility

The first thing you need to address is your body’s mobility. This is a must for proper mechanics and to prevent injury.

You will regain mobility and develop flexibility required for an accurate swing, all the while being supported with any pain or injury you may have. Most people may think you need to dedicate hours of time into your week or have a gym at your disposal.

In this program, you discover this is not the case. I help you plan for exercise and movement that fits into and supports your current lifestyle. 

 

Strength & Stability

For a consistent and powerful swing you must have good balance, muscular endurance and strength. In this program I will show you how to increase your strength and stability, and how to progress you through different phases of golf specific strength exercises. 

You need a method that is sustainable, accessible and simple, and doesn’t take time away from other areas of your life.

I will teach you ways to incorporate exercise into your current life in the comfort of your own home. 

 

Mindset & Long Term Strategy

The third thing you need is a long-term strategy to maintain your body’s flexibility, mobility and strength, maintain or lower your handicap, and prevent risk of injury.

This needs to fit into your busy lifestyle, family, work commitments.

Understanding the science of fitness and nutrition for golf will set you up for long term success and get you mentally and physically back in your power again.

 

 

 

All The Things You Need To Know About The Program 

Inclusions:

  • 12 weeks of weekly exercise videos targeted specifically for the needs of a golfer, systematically designed to get you results FAST:
    • Movement Patterns
    • Stretching sessions
    • Mobility sessions
    • Warm-up routines for on and off the course including a downloadable PDF
    • 3 progressive blocks of Strength workouts
    • Foam rolling
    • Optional Gym-based exercises and Advanced exercises
  • Weekly educational videos to accompany to exercise videos - to give you context as to what you're doing, why you're doing it, and the important link to golfers
  • Information on the importance of nutrition to fuel your golf game for both performance and recovery
  • All of the videos are hosted online - access is on-demand, and most videos are shorter than 10 minutes each
  • Access to the Private Facebook group for additional support
  • Access to me EVERY weekday for the 12 weeks, via our Facebook Group (via email for those without access to Facebook)
  • PDF handouts to easily utilise on game day (cheat sheets!)
  • And most importantly, you will feel yourself improve on the golf course - more mobile, strong, consistent, and having fun!

Any additional costs?:

  • If you need any additional pieces of equipment such as a foam roller or resistance bands. This is outlined in the introductory/welcome video

Find out which program is your best fit

 
12 Week Exercise Program, The Golfers Movement Method:
  • 12 Week Program
  • Full Body Exercise Program
  • Exercise Program that targets all key areas of the body of a golfer - Upper Back and Lower back, Neck, Shoulders, Wrists, Pelvis, Hips, Legs and more.
  • Program includes: Movement Patterns, Stretching, Mobility, Warm-up routines, 3 x blocks of Strength, Foam rolling, optional Gym-based exercises and Advanced exercises 
  • Can be done at home or the gym using minimal equipment
  • Nutritional and Hydration information specifically for Golfers for both performance and recovery
  • Weekly support emails to keep you on track
  • Access to private Facebook Group for accountability and support
  • Access to me EVERY weekday for the 12 weeks, via our Facebook Group (via email for those without access to Facebook)
  • PDF handouts to easily utilise on game day (cheat sheets!)
       

 

This 12 Week Program is for you if:

  • You're a golfer who feels they need to improve on their flexibility, mobility AND strength 
  • You know you need to be doing MORE exercise, you just don't know what to do
  • You currently don't do any CONSISTENT exercise or weight training to support your body and golf game (sorry, doing a few push ups doesn't cut it)
  • You are wanting a longer program to help establish a consistent training routine that you can maintain beyond the 12 weeks
  • You like understanding the why and not just the what
  • You currently don't know what nutrition/hydration you require before, during and after golf to assist in your performance and recovery 

 

 

21 Day Back Mobility Challenge for Golfers:
  • 21 Day Program
  • Upper and Lower Back Focused Mobility and Stretching Program
  • Program includes: Mobility, Stretching, Warm-ups, Foam Rolling
  • Can be done at home with minimal equipment
  • Nutritional and Hydration information specifically for Golfers for both performance and recovery
  • Daily support emails to keep you on track
  • Access to private Facebook Group for accountability and support
  • Access to me EVERY weekday for the 12 weeks, via our Facebook Group (via email for those without access to Facebook)
  • PDF handouts to easily utilise on game day (cheat sheets!)

 

This 21 Day Program is for you if:

  • You're a golfer who feels they need to improve on their flexibility and mobility of their back and spine as a whole
  • You prefer a shorter exercise program
  • You may already be doing some exercise and weight training, but you know your back is still incredibly stiff and needs help
  • You know you need to be doing MORE CONSISTENT exercise, you just don't know what, or where/who to turn to
  • You like understanding the why and not just the what
  • You currently don't know what nutrition you require before, during and after golf to assist in your performance and recovery
  • ANYONE (not just golfers) looking for a mobility program to increase their flexibility and movement in their spine (I'm looking at you my sedentary, desk-worker friends!) 
Show Me The 21 Day Program