Golf Shoulder Stretching Exercises

Stretching exercises will increase the range of motion within the shoulder joints, which will help improve your golf game by enhancing the strength of your swing and lowering the risk of joint and muscle injury. The PGA Tour states that daily stretching is an integral way to improve your golf swing by increasing flexibility and muscle stability.

  1. Rotator Cuff Stretch

    • This stretching exercise will strengthen the shoulder rotator cuff, which is where four muscles and numerous tendons connect. The American Academy of Orthopaedic Surgeons states that the rotator cuff is responsible for allowing arm rotation and is a common spot for injuries with adults. By stretching these muscles you will increase their flexibility, which will reduce the likelihood of a rotator cuff tear while playing golf.

      To begin this stretch, hold the middle of a golf club with your right hand. Extend the right arm out to your side so your palm is facing toward the front wall. Rotate your arm to the right as far as it can comfortably go and then slowly rotate the arm to the left. Repeat this stretch using the other arm and perform every day to strengthen this area of the shoulder.

    Towel Stretch

    • The movements of this stretch are designed to strengthen all the muscles within the shoulder area. As a golfer, you want to make sure that this entire region has been properly stretched prior to playing golf. To begin, take a small towel and roll it into a tube shape. While grasping one end of the towel with your right hand, bring the towel so it is resting behind your head. Grab the other end of the towel with your left hand and gently pull the towel upward with the right hand. This motion will stretch the left shoulder muscles. After holding this stretch for 10 seconds, gently pull the towel toward the ground with your left hand and hold this stretch for 10 seconds. Make sure that you do not pull the towel too hard or overextend the stretch as this can damage the muscles within the shoulder. Only stretch the shoulders within your comfort level; you want to feel a nice stretch within your shoulders, not pain.

    Shoulder Roll

    • This exercise can be performed on the golf course as well as before heading out for a game. To begin, stand with your feet shoulder-width apart. Keep your arms down by your side, and with your head facing forward pull the shoulders inward as if they were trying to touch. Slowly move the shoulder back and up toward your ears and then gradually roll them backward as you squeeze the shoulder blades together. This stretch should be performed slowly and in a continuous motion. Repeat this for five to 10 cycles every day to keep the shoulders loose and flexible.