Shoulder Stabilizer Exercises

By Chris Joseph

A golf swing places a great deal of strain on the shoulders. If the shoulder joint is unstable, this can result in a loss of swing power and ultimately lead to injury. By performing exercises that stabilize the shoulders, golfers can help prevent injuries from occurring. Shoulder stability exercises should target the rotator cuff and the scapula.

Internal Rotation

This exercise will help stabilize the rotator cuff, which consists of a series of muscles that rotate the shoulder joint. Begin by attaching a resistance band to a doorknob. Stand with your right side facing the door, and hold the band in your right hand. Your forearm should be parallel to the floor with your elbow held close to your body and your palm facing outward. Slowly rotate your wrist inward, then return to the starting position. Repeat nine times, then perform with your left hand.

External Rotation

This exercise also will help to stabilize the rotator cuff. Attach the resistance band as in the previous exercise, only this time, hold it in your right hand while your left side faces the door. With your right hand held in front on your chest and your forearm parallel to the floor, pull the band away from you while rotating your wrist so that the back of your hand is facing the door. Return to the starting position, then do nine more repetitions. Repeat with the other hand.

Shoulder Blade Squeeze

This exercise will work the scapula, which is the muscle just below the neck between the shoulders. Stand erect with your feet shoulder-width apart. Bend both elbows so that your forearms are parallel to the floor. Move your arms backward until you feel a stretch between your shoulder blades. Hold this position for 10 seconds, then return to the starting position. Repeat two more times.

Wall Push-Ups

Another scapula-stabilizing exercise is a wall push-up, which is performed like a standard push-up, except in a standing position. Begin by facing a wall with your feet shoulder-width apart. Place your hands against the wall at shoulder-level. Lean forward so that your body is almost touching the wall, then push backward to the starting position. Perform nine more repetitions. Gradually, make the exercise more difficult by performing it on a lower surface such as a table.

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