Swinging a golf club requires your shoulders to move through a full range of motion. Improved shoulder flexibility increases your range of motion. Mastering the golf swing requires time and effort. This effort requires repetitive movements that may result in injury due to overuse. With increased flexibility, this risk is diminished. Flexibility training is based on specific goals. Flexibility workouts for golf should include shoulder stretches.
Overhead Shoulder Stretch
This exercise stretches your rear shoulder and contracts your front shoulder. This exercise should increase your range of motion during your golf swing. Lie on your back with your knees bent at 45 degrees and your feet flat on the floor. Bend your arms and place your hands on your stomach with your palms down. Begin the stretch by lifting your arms up and extending them over your head on the floor with your palms up pressing your entire arm to the floor. Exhale upon stretching and hold the stretch for up to 30 seconds. Slowly lower your arms to the starting position.
Arm Circles
This exercise contracts and stretches all parts of your shoulder and opens up your range of circular motion which increases your swing range. Sit with your thighs parallel to the floor and your feet flat on the floor. Extend your arms out to the sides at shoulder height. Slowly circle your arms, from back to forward, initiating the movement from your shoulders, not your hands. Circles should be large enough to reach from your shoulders to your thighs. Complete two circles, then reverse the direction of the circles and repeat.
Shoulder Release
This exercise stretches the rear shoulder of the top arm and the front shoulder of the bottom arm. You should have less soreness from repetitive swinging. Stand with your feet slightly apart and your feet facing forward, then begin the stretch by extending one arm over your head. Bend the opposite arm placing your hand behind your lower back with your palm facing out. Bend your top arm bringing your hand towards your opposite hand with your palm facing your back. Keep your back straight as you reach your hands towards each other. Exhale upon stretching and hold the stretch for up to 30 seconds. Repeat on the other side.
Across the Body Stretch
This exercise stretches your front shoulder, allowing you to increase your range of motion. Stand with your feet shoulder-width apart and your feet facing forward. Begin the stretch by extending one arm across your body at chest height reaching towards your opposite side. Bend the other arm reaching under your extended arm. Hold your extended arm placing your palm just below your shoulder. Exhale upon stretching and hold the stretch for up to 30 seconds. Repeat the stretch on the other side.
Anterior Shoulder Stretch
This exercise stretches your front shoulders and your triceps. You should have more strength in your swing. Stand with your feet slightly apart and your feet facing forward. Begin the stretch by extending both arms behind you with your palms facing inward. Clasp your fingers together keeping your elbows slightly bent. Push your arms upward without bending your body forward. Exhale upon stretching and hold the stretch for up to 30 seconds.
References
- http://answerfitness.com/280what-does-flexibility-mean/
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
- "Personal Trainer Manual" ; American Council on Exercise; 1991
