Prevent injury and improve your golf swing by taking the time to warm up before and after play. Shoulder-stretching exercises warm up the muscles of the shoulder and upper back and arm, offering greater range of motion and flexibility. Take five to 10 minutes to perform several stretches that relieve stiffness and help prevent golf swing injuries.
Rotator Cuff Stretch
Protect your rotator cuff muscles from golf swing injury with a bent-arm shoulder stretch, suggests The Stretching Institute. Stand with your back straight, feet shoulder distance apart. Move your right arm, elbow bent, across your chest, so that your right hand is close to your face. Your right arm should be level with your chest and your forearm bent at 90-degree angle, vertical from the floor. Place your left hand on the right elbow and press gently inward. Hold the stretch for 20 seconds and then switch sides.
Cat Stretch
The cat stretch exercise loosens the muscles of the shoulder, as well as the arms and upper torso. Kneel down onto the floor, hands placed under your shoulders, knees under your hips. Tuck your pelvis under and arch your back, similar to the cat pose in yoga. While holding the arch in your back, lower your buttocks down toward your heels, sinking low. Keep your hands flat on the floor, hold the stretch for 10 to 30 seconds and then lift yourself slowly back to your starting position.
Triceps Shoulder Stretch
Clasp your hands together and raise them above your head, trying to keep your elbows as close to your ears as possible. Lower your clasped hands behind your head toward the base of your skull or upper neck. This exercise stretches the triceps muscles on the back of the arm, as well as the deltoids and rotator cuff muscles. Hold the stretch for several seconds and then lift your arms, repeating five to 10 times.
Upper Torso Twist
Stand with your feet spread wider than shoulder distance apart. Place one of your clubs in your hands, holding it in front of you. Keeping your hips facing forward, twist your upper torso to the right, then the left. This slow, gentle stretching move loosens up the shoulders and upper torso.
Shoulder Arm Hooks
Bend your right arm, placing your hand on your left shoulder. Place your left hand against your upper right arm and press firmly inward, so that your right hand hangs over your left shoulder. This is an excellent stretch for the shoulder. Release the stretch and repeat on the other side. Stretch several times on each side.
