Shoulder mobility plays a huge part in the golf swing, I have already discussed the importance of healthy shoulders and how shoulder mobility can help your swing path – Shoulder Mobility For A Better Swing Path and the benefits of strong shoulders – Golf Workout Series – 4 Exercises For Strong & Healthy Shoulders and Best Golf Exercises – Push Press For More Power In Your Game!
In this article I will show you a really simple exercise you can do at home that doesn’t require any equipment that will open up the shoulder joint, getting it nice and mobile and at the same time strengthening the rotator cuff, both of which contribute to injury prevention.
Strengthening and mobilising the shoulder will give you the ability to really fire the shoulders and arms in the golf swing by fixing a common swing fault that leaks power. A lot of golfers find they cant get the right elbow into the proper position on the downswing, in front of the right hip (for right handed golfers) like a boxer about to deliver a powerful uppercut, instead they allow the elbow to fall behind the hip because of tightnes and general weakness of the shoulder resulting in less than accurate results that lack in distance. With strong, mobile shoulders this position is much easier to get into resulting in better accuracy and much more power.
The exercise is a really simple one but equally it is very challenging when you give it a go.
- Stand up straight with your back against (touching) the wall.
- Retract your shoulder blades and bring your arms straight up above your head and place them flat on the wall.
- Your elbow and wrist should both be in contact with the wall
- Slowly bring your arms down towards your sides keeping your elbows and wrists touching the wall.
- Stop when you cant go any further whilst keeping contact with the wall, slowly return to the start position with arms above you head.
Your aim every time you perform this movement is to every so slightly increase the range of motion you can achieve all the while keeping your elbow and wrist in contact with the wall.
If you notice one arm is noticeably less mobile than the other then I would suggest you focus a few minutes on a single arm version of this (exactly the same but with only one arm) on the less mobile side before you perform with both arms.
You may feel this isn’t for you if you already have mobile shoulder joints however I believe that it will maintain your good shoulder health, strengthen the rotator cuff and keep you injury free and on the course! This exercise is a must for any golfer.
Give it a go, I like to do this every day as my shoulders tend to get fairly tight. You can even throw this into your pre-round warm-up, I do these at home before I leave for the course but you could just find a wall in the clubhouse or locker room, a great way to get your playing partners talking!
Please feel free to leave a comment below to let me know how you found this and if it has helped you increase your shoulder mobility.
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Golfer and gym goer. I enjoy helping people achieve their golfing goals by providing exercises and workouts to improve performance and giving people insights into my own golf training.