Golf requires strength, power, flexibility and balance, a combination of all these placed into a functional exercise program helps to improve your golf swing.

Shoulders are commonly injured during golf the main injury being overuse, occurring more on the left shoulder of a right handed golfer, and the right shoulder of a left handed golfer, but other injuries can occur like impingement of the shoulder or a bursitis where movement of the shoulder joint can be limited or painful in a specific arc affecting the golf swing. In surveys the shoulder in amateur golfers for men occur 11% and women 16.1% and for professionals 11.4% and women 7.5% where lower backs were most injured in amateurs and wrists in professionals (Metz, J.P. 1999)

Cutaway shoulder with numbers 300x165

If for a moment we isolate the shoulder, the main shoulder muscles used in a golf swing are the rotator cuff muscles, which sit on the back of the shoulder Diagram 1. It was thought that the main muscle was the deltoid, Diagram 2 but this has been proven through research not to be the case Jobe, Moynes & Antonelli, (1986)

The rotator cuff muscles help to stabilise the shoulder joint and are key in helping to develop and transfer power in the golf swing. Any restrictions around the shoulder or weakness in the rotator cuff are therefore going to affect your swing.

Note any injury or pain in and around the shoulder may require diagnosis and treatment before attempting any of the following exercises.

Can you stand up against a wall with your arms forming an L-position; if not try to extend your arms straight above your head and touch the wall behind you, find this difficult you need to be doing some exercises to improve your mobility.

The following are some basic exercises that may help:

1. Arm circles backwards, feeling stiff 10 may be a challenge build up to 30.
2. Place right palm on back of right shoulder, use left hand to gently push on right elbow, no bouncing, repeat Left side. For a good stretch hold from 8-20 seconds. Repeat a few times each side.
3. Bring right arm across the body at chest height palm facing forward, use left hand just above right elbow, pull left hand in towards body, feel stretch around right shoulder. Hold 8-20 seconds repeat a few times each side.
4. Rotator cuff exercise. Standing feet shoulder width apart bring arms up to form an L-shape, elbows should be in line with shoulders, pivot arms downwards keeping elbows at shoulder level, keep going for 30 seconds, rest 30 seconds and repeat for 3 minutes.
5. Stretch the chest muscle. Bring arms up and outward to the sides at shoulder level gently stretch the arms backwards hold 8-20 seconds. Repeat a few times.

Repeat exercises 3-4 times weekly.

References

Metz, J.P. (1999) Managing Golf Injuries, Technique and Equipment Changes That Aid Treatment The Physician and sports medicine, Vol 27 (7).

Jobe, F.W. Moynes, D.R. Antonelli, D.J. (1986) Rotator cuff function during a golf swing. American Journal Sports Medicine, 14 pp.388-92