The shoulder is one of the most important joints used during the golf swing. The wide range of possible motion combined with any muscle weakness makes the shoulder prone to injury. In addition, hitting golf shots fat --- making contact with the ground just prior to striking the ball --- may also increase the chance of injuring your shoulder. Golfers of all levels should incorporate stretching and strengthening programs to benefit their game and prevent shoulder injury.
Cross-Body Stretch
The posterior portion of your shoulder is involved in the backswing, the acceleration, and follow-through portions of the golf swing. Maintaining mobility of this region of the shoulder is best accomplished by stretching. Bring your right arm across your chest, keeping it parallel to the ground. With your left hand, gently grab just above your right elbow, and apply a light stretch. Do not twist at the waist. Hold for 20 to 30 seconds, then switch arms. Repeat three times with each arm.
Triceps Stretch
The triceps muscle not only moves the elbow, but is also involved in shoulder movement. During the golf swing, it helps to ensure a strong follow-through. The triceps and inferior portion of the shoulder joint capsule are easy to stretch. Reach behind your head with your right arm, so your elbow is bent and pointed toward the ceiling, and hand is flat against the back. Gently apply a downward stretch to the elbow with your left hand, as if you were pushing your right hand toward your lower back. Hold this stretch for 20 to 30 seconds, then switch arms. Repeat three times with each arm.
Shoulder Elevation
Golfers must be sure to strengthen the rotator cuff, the group of four muscles that stabilize the shoulder. Dumbbell elevations can accomplish this, and help the deltoid in the process. Stand with feet shoulder with apart, holding a light dumbbell of 3 to 5 pounds in each hand. If you do not have dumbbells available, use soup cans or water bottles. Keeping both elbows extended, raise the weights slowly, on a plane about 45 degrees to each side of center. Repeat this exercise 10 times with both arms, once per day.
External Rotation
Outward, or external, rotation of a golfer's shoulder is crucial during the backswing; this is also a function of the rotator cuff. Begin by lying on your right side. Keep your left elbow bent and tucked next to your torso. Holding a small weight, slowly raise your left hand so your forearm is perpendicular to the ceiling. Be sure to keep your elbow and upper arm stationary. Repeat 10 times with each arm, once per day.
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