By Ben Hadden, Professional Golfer
Hey everyone! Ben Hadden here. You might know me from my YouTube channel where I document my journey as a professional golfer. What started as a college class project has turned into something I never expected—a way to share the real side of professional golf while chasing my PGA Tour dreams.
Today, I want to talk about something that's been a total game-changer for me: recovery. I'll show you how Chirp products have helped me take care of my body through the tough grind of playing golf six hours a day, six and a half days a week.
The Reality of Professional Golf's Physical Demands
Let me paint you a picture of what my days look like. I'm out there hitting golf balls for at least six hours on a short day. That's thousands of swings, constant stress on my back, shoulders, and neck, plus walking miles on the course. Your body isn't built for this kind of repeated motion. Without the right recovery routine, you're asking for trouble.
I learned this the hard way early in my career. I've seen talented players sidelined by injuries that could have been prevented with the right care. One friend of mine developed serious nerve problems in his feet because he never took care of them. Now he can't walk, which means he can't play golf. That's when it hit me: taking care of your body isn't optional if you want to play for years to come.
Discovering Chirp: Instagram Ads That Actually Worked
I'll be honest—I found Chirp through Instagram ads and TikToks. Usually, I don't trust stuff I see on social media. But there was something about hearing the sounds of people rolling on that Chirp Wheel. I thought, "Yeah, that's something I could use."
I started with the regular Chirp Wheel. When the team at Chirp sent me the XR series, everything changed. That XR 10-inch Acupressure Wheel? Amazing. It targets those small muscles in your lower back that tend to get tight—exactly what I needed.
My Chirp Arsenal: The Tools That Keep Me Going
This is my go-to for overall back care. The acupressure design hits those deep muscles that regular foam rollers just can't reach. I do ten slow rolls back and forth, all the way from my lower back to my shoulders. Takes about 30-45 seconds, but the relief is instant.
This one's perfect for targeted relief. When I have specific problem areas or knots, this wheel gets in there and works them out. The texture really feels like what an in-person deep tissue massage feels like.
Next, I move on to my neck. I had a pinched nerve once—something that would normally take weeks to fix. Using the smallest XR wheel on both the parallel bumps and the angled ones, I got relief in just two days. I used it for 30-40 minutes a day, broken into 10-minute sessions whenever I had free time. When you're trying to get back on the golf course, that kind of fast recovery means everything.
This RPM thing is a game-changer for areas the wheels can't reach well. I use it on my feet (great for those of us who choose stability over comfort in our golf shoes), my calves, even my hands when they get sore. The hands-free feature of the RPM base is amazing—I can sit in a chair, put my feet on the unit while it is rolling and just relax while it does the work.
My Recovery Routine: Consistency Over Complexity
Here's the thing about recovery—it's all about being consistent. I've found that 20 minutes a night beats longer sessions that you only do sometimes. Here's what my typical routine looks like:
Night Routine (20 minutes total):
10 minutes of stretching:
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Forward fold (touching my toes—simple but works great)
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Pigeon pose for hip movement
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Cross-body shoulder stretches
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Downward dog
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Cobra pose for opening up the front side
10 minutes with Chirp products:
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Start with the XR 10-inch Acupressure Wheel (10 rolls, full back)
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Move to the XR 6-inch Knot Kneader Wheel for problem areas
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Finish with the XR 4-inch wheel for my neck while lying down
I always end with the neck wheel because it lets me relax and let everything I just worked on settle in. Professionals I've worked with say the best thing you can do after stretching or recovery work is just lie down for a few minutes—that's exactly what this lets me do.
Morning Routine:
Mornings are about getting ready to move again. I use a foam roller against the wall for hip exercises, do some lunges, and go through movements that prepare my body for hard golf swings. The goal is getting my body ready to be active, not working out particular knots.
The Results: Performance Gains I Can Measure
Here's where it gets really interesting. Since doing this routine consistently, I've noticed big improvements:
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Speed gains: I've picked up 4-5 mph in club speed over the last six months. That might not sound like much, but in golf, that's huge. More speed equals more distance, and a lot of golf improvement comes down to being able to move better, not just hitting balls on the range.
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Better feel: My hand feel on the club is more consistent day to day. I even use the RPM on my palms sometimes—I swear it helps reset my feel when I'm struggling with touch shots.
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Better sleep: When you go to bed tight and sore, then lie still for eight hours, you're guaranteed to wake up with back pain. This routine makes sure I go to bed with a body that's ready to rest.
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Better movement: My back feels great, and I have way more range of motion in my swing.
Tournament Day: Stick to What Works
One thing my sports psychologist taught me: when you start doing different things on tournament day, you're telling your body something's different. That's the last thing you want. So whether it's a practice day or I'm playing for money, my routine stays exactly the same.
Consistency builds confidence, and confidence is everything in golf.
Tips for Golfers at Every Level
You don't need to be playing six hours a day to benefit from this stuff. Whether you're a weekend golfer or grinding mini-tours like me, here's what I've learned:
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Make it a habit: 20 minutes beats two hours once a week
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Listen to your body: If something's bothering you, fix it right away
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Don't wait for problems: Prevention is easier than fixing injuries
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Use the Chirp Wheel Spinal Canal feature: It protects your spine while targeting the muscles around it
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Take advantage of RPM’s hands-free options: The RPM is perfect for recovering while doing other things—like watching film of your swing, just watching TV, reading, or whatever
The Bottom Line: Invest in Your Body
Look, I get it. Golf is expensive enough without adding recovery tools. But here's the thing—these products are FSA/HSA eligible, and they come with a 30-day guarantee. More importantly, they're an investment in staying healthy for the game.
I've seen too many good players forced out by injuries they could have prevented. Whether you're chasing Tour cards like me or just want to enjoy golf with your friends for years to come, taking care of your body isn't optional.
The Chirp XR 3-Pack and RPM have become as important to my golf bag as my clubs. They've helped me play without pain, perform better, and most importantly, they've given me confidence that I can keep up this grind for as long as it takes to reach my goals.
If you're serious about your golf game, you need to be serious about recovery. Trust me on this one.
Want to follow my journey? Check out my YouTube channel and Instagram where I document the real side of professional golf—the good, the bad, and everything in between.
Ready to upgrade your recovery game? The Chirp XR 3-Pack and RPM are available at gochirp.com. Use my experience as proof that these tools work, but don't just take my word for it—try them yourself with their satisfaction guarantee.