Back & Shoulder Exercises

By Kate Evelyn

Both back and shoulder exercises are important for the golfer. Back exercises help you maintain proper posture and flexibility, and shoulder exercises help you to have a powerful and accurate swing. Due to their proximity to one another, you will find that it is fairly easy to work both of these muscle groups at the same time. Be certain that you do the exercises correctly, since back and shoulder injuries are fairly common among golfers and can keep you out of the game for a long time. If you are experiencing any pain in these areas, consult your doctor before performing these exercises.

Shoulder Press

Stand up straight with your feet shoulder-width apart. Pick up a dumbbell in each hand. Lift your arms straight above your head, with your palms facing forward. Bend both elbows at 45 degrees so your weights are level with the tops of your shoulders. Do not let them touch your shoulders. Push your arms upward simultaneously, returning them to the straightened-out position. Lower. Do three sets of 12. Exhale as you lift and inhale as you lower. You will feel this in your shoulders and trapezius muscles.

Shoulder Stretch

Lie down with your back straight, arms at your sides and knees bent at 45 degrees, putting the bottoms of your feet flat on the floor. Lift your right arm about 10 inches off the floor, and sweep it across your body toward your head, forming a C shape in the air. Finish by extending your arm fully behind your head. Reverse the sweep, and return your arm to its original position. Repeat with your left arm. Do two sets of eight for each arm. This will give you a good stretch in the shoulders and the lower back.

Medicine Ball Swing

Stand with your feet shoulder-width apart and your arms and knees bent slightly. Hold a medicine ball at waist level, grasping it with both hands. Twist your torso to the right as you lift the medicine ball to the right, until it is about six inches above the top of your right shoulder. This is basically the same movement as the one you make when beginning a drive. Lower your arms back down to center. Repeat on other side. Start by doing the exercise three times on each side. Work up to three sets of eight for each side. You will feel this in your lower back, trapezius muscles and shoulders.

About the Author

Based in Washington, D.C., Kate Evelyn has been writing professionally since 2000. Her articles have appeared in numerous publications, including "Elle" magazine, "Brass|CU" magazine and the "Credit Union Times." She holds a Bachelor of Arts in journalism from Western Maryland College.