Rotator Cuff Stretch
This exercise will help mobility of the rotator cuff, which is important for a powerful shoulder turn when swinging a club. To perform this exercise, extend a golf club straight out from your body and parallel to the ground while gripping the shaft in the middle. Slowly turn the club to the left, then back to the right. When finished, perform the exercise with the other arm.
The towel stretch will help loosen the shoulder muscles, so it should be performed just before teeing off on the first hole. Hold a towel in one hand and raise your arm behind your head, with the elbow slightly bent. Reach behind your back with the other arm and grab the other end of the towel, and pull the towel at both ends. When finished, switch to the other side.
The shoulder press can be performed with either dumbbells or regular barbells. Hold the weight at shoulder level with your palms facing outward. Stand with your feet shoulder-width apart, then slowly extend the weight above your head to a point just short of locking your elbows in place. Lower the weight to the starting position.
On a flat bench, lie face down with your head off the end of the bench. Grasp a dumbbell in each hand and extend your arms to the side. Raise the dumbbells to shoulder level, then slowly lower them back to the starting position.
Dumbbell Upright Row
For this exercise, you will need a flat surface that is level to your waist. Grip the dumbbell in your left hand, then bend at the waist and slowly let your arm hang to the floor while placing your right hand on the surface. Slowly lift the weight upward, being sure to keep your elbow close to your body. Repeat the exercise with the other arm.