Exercises for shoulder flexibility in the golf swing

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Posterior Shoulder Capsule Stretch.

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While golf fitness exercises for the shoulder are often overlooked, they should not be because of the significance shoulder flexibility plays in executing the golf swing. If the shoulder capsule is "tight" and has limited range of motion, many swing faults can arise such as an over-the-top move or a loss of posture in the backswing.

As a result, during the development of our off-season golf fitness program it is essential we address shoulder flexibility and mobility. It is important to note when we discuss shoulder mobility for the golf swing we do not confuse this with the scapular region of the upper back. The scapulas are often referred to as the shoulder blades, and for this reason get lumped into the shoulder capsule relative to training programs.

This is a mistake and a detrimental one relative to the golf swing. If we refer back to the mobility/stability pattern in which the body operates in an alternating pattern of stable and mobile joints, the scapulas are stable while the shoulder capsule (gleno-humeral joint) is mobile. As a result, it would be a mistake to introduce flexibility and mobility exercises for the scapulas in addition to the gleno-humeral joint (i.e. shoulder capsule). What's the bottom line? Perform mobility and flexibility exercises for the shoulder capsule and stability exercises for the shoulder blades.

Side Lunge with Reach

To ensure the shoulder capsule has the required levels of mobility for the golf swing we will introduce a set of mobility and flexibility exercises for the shoulder joint and associated muscles. The flexibility exercises will focus upon creating extensibility in the muscles associated to the shoulder capsule, and the mobility exercises will focus on joint range of motion for the shoulder capsule.

The flexibility exercise we will introduce for the shoulder capsule is the Posterior Shoulder Capsule Stretch. This is a flexibility exercise focusing on the musculature on the posterior (i.e. backside) of the shoulder. You will often find "tightness" in this area of the shoulder in golfers, which leads to a number of compensations in the golf swing.

To perform this golf flexibility exercise, lay with the right hip in contact with the floor, legs straight, and the right upper arm perpendicular to the shoulder capsule. Bend the right elbow to 90-degrees so that the right upper arm is resting on the floor.

While keeping the shoulder capsule and right upper arm on the floor, grasp your right wrist with the left hand. Slowly press the right forearm towards the floor. Continue to press the forearm down until a stretch is felt in the right shoulder and hold for 30 seconds. Discontinue immediately if a pinch is felt in the right shoulder, and do not allow the right shoulder to elevate or roll forward during the exercise. Repeat with the opposite and go very slowly with the pressing of the forearm downward.

The mobility exercise we will incorporate for the shoulder capsule is a more dynamic exercise incorporating the entire body. The Side Lunge with Reach incorporates the lower body as well as recruiting the shoulder capsule to perform the exercise.

To begin this golf exercise stand upright, feet together, arms resting at your sides, and eyes looking forward. Lift the leg up bending at both the hip and knee. Step to your right with the right foot. Plant the left leg on the floor, toes pointed forward, and torso upright. Bend the right knee, keeping the left leg straight, and torso upright. Simultaneously elevate both arms overhead keeping the elbows straight. Continue to bend the right knee until the upper thigh of the right leg is parallel to the floor. Pause for one, return to the starting position of the exercise, and repeat the lunge to your left. Alternate back and forth for 10-15 repetitions.

All too often the shoulder capsule is forgotten relative to the golf swing. The shoulder capsule is an integral joint in the execution of the golf swing and must be addressed within a comprehensive golf fitness program. The implementation of golf exercises developing flexibility and mobility in this joint will assist in the development of your golf swing.

To learn more about Sean Cochran and his golf fitness programs go to www.seancochran.com.