Fitness – Shoulder Mobility

When it comes to your golf swing, adequate rotation at the shoulder is very important, particularly in the trail arm as this allows you to set the angle of the club at the top of your backswing. A mobile shoulder and strong stabilizing back muscles not only give you additional swing power, but also enables a smooth and controlled swing, decreasing your likelihood of injury. 

The best way to improve your shoulder mobility is to not only stretch, but to also strength the muscles of your shoulders. Here are my six favorite strength and flexibility exercises, designed to improve your shoulder mobility. 

Band Face Pull

Attach a resistance band at eye level. Grasp the free end with both hands, palms facing down, and step back to put tension on the band with your arms extended. Pull the band toward your head, spreading it apart as far as possible while pulling. 

Complete three sets of 10-12 repetitions.

Reverse Fly

With a dumbbell in each hand, stand with your feet shoulder width apart and knees slightly bent. Engage your core and bend forward at the waist, keeping your back straight and arms extended, raise your arms away from your body. While maintaining a controlled motion, squeeze your shoulder blades together and raise the dumbbells to shoulder height before returning to the starting position.

Complete three sets of 10-12 repetitions.

Shoulder Pendulum Swing

Support your left arm on a table, chair or bench. Grasp a dumbbell with your right arm and allow it to relax and hang freely. With control, begin making small circles, gradually getting bigger with each swing. After 30 seconds, reverse direction. 

Repeat for a total of two minutes on each arm.

Two Handed Front Press

Grip a single dumbbell with right hand tucked under left. While bracing your core and pulling your shoulder blades together and down, push the dumbbell in front of you, keeping your arms parallel to the floor. Pull the dumbbell back toward chest to complete the first rep.

Complete three sets of 10-12 repetitions.

Doorway Stretch

Stand in a doorway in a split stance with elbows and arms forming a 90-degree angle. With forearms on the door frame, gently lean into the stretch and hold for up to 60 seconds. This stretch can be completed using both arms at the same time or alternating arms. Try each to determine which variation gives you the better stretch. 

Perform 2–3 times on each side.

A-Frame Rotations

Standing with feet shoulder width apart and knees slightly bent, kneel forward and place your right elbow on the inside of your right knee, while bracing your fist against your left knee. While keeping your left arm straight with fingers pointed toward the ground, twist at your waist and reach your left side towards the sky. Hold this position for several breaths before returning to the starting position.  

Complete 8-10 repetitions on each side.

Josh Biard is the Fitness Director at Four Seasons Golf and Sports Club. He oversees the daily operations of the fitness center including personal training, small group training, nutrition, analytics and the fitness desk experience. While at Arizona State University in Tempe, Arizona, Josh became a NASM Certified Personal Trainer, Sports Fitness Specialist and Wellness Coach. You can contact Josh at 972-717-2592, josh.biard@fourseasons.com.