Therapeutic Exercises for the Shoulder

By Keith Dooley

Pain, soreness and tense muscles develop as a result of shoulder strain. The golf swing is one cause of shoulder issues. Rest is the main therapy used to repair a damaged shoulder; sometimes, only surgery will help. Once healed, however, shoulder muscles are tight. Therapy helps get full range of movement back, which is important for your golf swing. Your doctor or physical therapist may prescribe exercises that stretch muscles and increase movement.

The Pendulum

Try the pendulum, a gentle exercises that works on range of motion. Lie on your stomach on a table or other flat surface that is off the ground, and hang the arm and shoulder that need stretching off the side. Rock your body in a circular motion to create a clockwise movement in the arm that is hanging down. Do this for 10 circles, and then rock so your arm rotates in the opposite direction.

Shoulder Flex

Raising the arms up is a more forceful exercise. Hold the hands together and raise them up slowly. Keep the elbows as straight as possible. Just raise and lower your arms; don't hold the stretch. Repeat at least 10 times but no more than 20. Do the exercise three times a day. Another way to do this is to stand near a wall and walk your fingers up the wall. Move closer to the wall as your fingers go higher. In this position, with the slow stretch, hold the arm up for a count of 10. As your shoulder becomes more limber, walk your fingers higher up the wall, stretching the arm upward.

Shoulder Extension

Push your arms backward to work on movement in the opposite direction. Stand with your arms behind your back up against the wall and push the arms backward. This pushes the body away from the wall. Do this at least 10 times, and hold each push for five seconds.

About The Author

Keith Dooley has a degree in outdoor education and sports management. He has worked as an assistant athletic director, head coach and assistant coach in various sports including football, softball and golf. Dooley has worked for Associated Content in the past and has been a contributing writer at Demand Media Studios for the last year, writing mainly for eHow, Trails, Golflink and Travels.


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