Shoulder Wand Raise
The shoulder wand raise exercise is a useful one to conduct if either of your shoulders are feeling tight. It can be conducted prior to playing a round of golf, after a round or on an off-day from the links. Most golfers prefer to use a golf club as their wand for this exercise, but you can use any "stick-like" object that is approximately 3 feet in length such as a mop handle, yardstick or cane. For the shoulder wand raise, you first must choose to do the exercise sitting down, lying on your back or standing. Then, grab hold of the wand at each end with your hands, and keep your hands level with your waist. Next, slowly raise the wand as far over your head as possible, and return to the starting position. Repeat the exercise a minimum of 10 repetitions.
External Rotation Wand Exercise
The external rotation wand exercises the upper portion of your shoulders. It can be conducted as a regular exercise or to help alleviate tightness or soreness of the shoulders. To conduct the exercise, grab your wand in the center with both hands spread approximately shoulder width apart. Then, place the wand above your head with your arms fully extended. This will be the starting position of the exercise. Bring the wand down to where it is behind your head, and return to your starting position. Repeat the exercise a minimum of 10 repetitions.
Internal Rotation Wand Exercise
The internal rotation wand exercise is the complementing exercise to the external rotation. To conduct the internal rotation, grab your wand in the same position that you used for the external rotation, and put the wand behind your back in the down position from the external rotation exercise. Then, raise the wand as far above your head as possible. Repeat the exercise for a minimum of 10 repetitions.