An efficient golf swing will be limited by tight, inflexible shoulders. Complete freedom of movement in the shoulders will allow you to hit the ball straighter and farther. Stronger shoulders, arms, chest, back, core and leg muscles also will improve your swing, but you do not want resistance training to make you tense. Stretch your shoulders before and after working out. Stretching is best done after a short aerobic warmup, such as jogging in place for five minutes.
Arm Circling
Arm circling loosens the rotator cuff muscles of the shoulders and brings blood flow to the area. Arm circles should be smooth and controlled, not done as fast as you can though it is a dynamic stretching exercise. To perform the arm circling exercise, stand with your feet shoulder-width apart and let your arms hang relaxed at your sides. Swing your arms forward and then overhead, then back down to your sides. Rotate from the shoulders and take a full second to complete a circle. Perform the desired number of repetitions and then circle your arms in the opposite direction.
Shoulder-Chest Stretch with Club
Use a golf club to stretch your shoulders and chest at the same time with the shoulder-chest stretch. This stretch is a static stretch, which is why it is held for 15 to 30 seconds. To begin, stand with your feet shoulder-width apart and the club at waist level. Hold the ends of the club with your palms facing the floor. Then, raise your arms overhead and continue to pull them back as you lift your chest. Once you feel the front of your shoulders stretching, stop and hold. Perform several repetitions until you feel greater flexibility in the shoulders and chest.
Standing Shoulder Stretch
The standing shoulder stretch is another static stretch, this one for the back of your shoulders. To perform this stretch, stand with your feet shoulder-width apart and your knees bent slightly. Place your right arm across your chest and grab your elbow with your left hand. Bring your right arm toward your neck until you feel a stretch in the right shoulder. Hold for 15 to 30 seconds, then repeat with the left arm. Perform several repetitions with each arm until you feel greater flexibility in the shoulders.
Kneeling Shoulder and Chest Stretch
The kneeling shoulder and chest stretch opens your chest back and then stretches your shoulder from a forward bend position. To perform the kneeling shoulder and chest stretch, kneel and sit on your heels. Extend your arms behind you straight and interlace your fingers. Pull your shoulders back and lift your chest. Then, flex forward at the waist and bring your arms as far forward as you can. Rest your chest on your thighs if you can. Hold once you feel the stretch for 15 to 30 seconds. Perform several repetitions until you feel greater flexibility in the shoulders and chest.
