Shoulder Stretches For Golf

Proper shoulder stretches are perhaps the most important golf stretching exercise. Stretching limbers you up and helps prevent shoulder injury.

Each and every year, people visit the doctor’s office for shoulder problems; the numbers are staggering: Over 14 million people go to the doctor annually for general shoulder problems. And, almost 4 million people drop by their doctor for shoulder and upper arm strains or injuries each year.

On top of all this, about one-and-a-half million people visit the orthopedic surgeon per year for shoulder problems. These problems often include bursitis and rotator cuff issues.

Injuries to the shoulder can be caused by any number of activities. Statistics, however, show that many causes of shoulder injuries are sporting events. If the sport, for example, uses repetitive, excessive overhead or swinging motions, the chances of some shoulder affliction increases tenfold. Shoulder stretches can help reduce these painful injuries.

There is a way for all this to be avoided, nevertheless. One of the best ways to keep shoulder injury—rotator cuff, stiffening, joint dislocation, frozen shoulder, tendonitis, lesions and arthritis—at bay is through simple, daily shoulder stretches.

The shoulder can be stretched quite easily using just a few maneuvers, as there are only a few main muscles. The three main shoulder muscles are the deltoid, sub- and sup-scapularis, and infraspinatus (though some smaller muscles, nerves and arteries run throughout).

The shoulder is one of—if not the—most alterable joints and muscles in the body. The range of motion, however, is a bit limited by natural design. That is to say that because the ball-like structure at the top of the arm is a bit bigger than the shoulder socket, the range of motion is limited and supported by the surrounding muscles and ligaments.

The three bones of the shoulder—the clavicle, the scapula and the humerus—are thus limited to the range of motion of the shoulder’s muscles. Strength is limited to the bones and muscles working to the greatest degree.

Victory Stretch

This first of two shoulder stretches we outline in this article is the Hurray or Victory Stretch. This stretch is done in a seated or standing position.

While sitting in your office or desk chair, sit up straight as you can. You’ll want to make certain your face forward as well.
Now, lift your arms up and clasp your hands together, interlocking the fingers. Your joined hands will be about eye level, in front of you. Your elbows will make 90- degree angles, but won’t be together.
With your right arm, pull your left arm toward your right shoulder. Keep your posture and neck straight.
Your left elbow will want to touch your right pectoral muscle, but it won’t (unless you’re really flexible!). Your right elbow, on the other hand, will be pointing to the right side, like your flexing it for the ladies (or for the men). Also, it should look as if you’re cheering after a victorious game.
Hold this for 15 to 20 seconds and switch. You can feel the pull in each of the outer shoulder socket. Only do this two to three times until you get used to it.

Army Stretch

The second stretch is the Army Stretch but is really an arm pull stretch. This stretch can usually be done sitting or standing, but the following description is for the standing stretch only. This works the shoulders and upper back, so can be done for either.

Stand in a straight position with your feet about one foot apart. You can start with your arms at your side if you like.
Move your hands to your back, about buttocks level.
Now, interlock your hands in the same clasp position as described above. Your fingers will be overlapping, palms in the up position. Your thumbs will be apart, however.
In one movement, puff your chest out and slide your interlocked hands farther down. Your elbows will want to straighten automatically. This is allowed and is a desirable position.
You’ll feel a modest pull on the outside of the shoulders down into the middle of the tricep and bicep. It will be like you’re standing proud in the military. Hold this stretch for about 10-20 seconds. Make sure not to over do this if you’ve had previous shoulder or neck injuries.
You can also vary this stretch up a bit by turning your fingers and palms outward and hold for 10-15 seconds. Repeat both of these as often as needed. It’s best not to start with this stretch but ease into it after a small warm up or at the end of your other shoulder stretches.

Though the shoulders are both strong and delicate at the same time, it’s dually important to perform shoulder stretches before your round. The more your shoulders are stretched, the higher your range of motion will be.

An increased range of motion will help deliver the wood to the ball in a confident and mighty way. You’ll have stronger, farther shots with less risk of injury or fatigue.

More stretching tips like these shoulder stretches.