Shoulder Mobility Exercises

By Chris Joseph

An important component of an effective golf swing is to have the most flexibility possible in your shoulders. Having limber shoulder muscles can help you achieve full extension on your swing, which can allow you to propel the ball for greater distance. No matter how immobile your shoulders may be, this can be improved through a series of exercises.

Stick Up

Start by facing a wall while standing about 6 inches away. Reach out and place your forearms, hands and elbows against the wall while keeping your elbows lowered by your side. While pressing your shoulder blades together, raise your arms over your head in the "stick up" position, then lower them back to the starting position. Repeat the exercise nine more times.

Push up Plus

This exercise is similar to a normal push up, except that you will pause at the top to place more tension on the shoulder muscles. Lie prone on the floor with your hands next to your shoulders and your toes touching the ground. Slowly push up as far as you can, then hold the position at the top until you feel the stretch in your shoulder muscles. Return to the starting position without allowing your chest to touch the ground. Repeat up to nine more times or until fatiguing.

Cross Body Stretch

While standing, reach your right arm across your body and around the front of your neck until you touch the area between your shoulder blades. Grab your right elbow with your left hand and pull it toward your body. Hold this position for 10 seconds and perform five repetitions, then switch arms.

Overhead External Shoulder Rotation

While standing, reach your right arm across your body and around the front of your neck until you touch the area between your shoulder blades. Grab your right elbow with your left hand and pull it toward your body. Hold this position for 10 seconds and perform five repetitions, then switch arms.

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