Shoulder flexibility in golf is an essential aspect of a fluid golf swing. The shoulder joint itself is a classic ball and socket joint. It’s similar to the hip, but with a lot less stabilization. This design allows the joint a lot of motion in all planes of movement, but puts it at a greater risk of injury.

Even as mobile as the shoulder joint is made to be, if not moved through its full range of motion on a regular basis, you will begin to lose the motion needed for a consistent golf swing.

So lets’ get technical and define the motions that we want to target in the shoulder. The motions most commonly limited that restrict the golf swing include the motions of abduction, horizontal adduction and external rotation.

The Shoulder in the Golf Backswing

• Lead Shoulder (left shoulder for right-handers)

Assuming you are right-handed, the left arm needs to reach across the body during the backswing. The upper half of your left arm should be touching your left chest muscle (called horizontal adduction).

• Trail Shoulder/Arm (right shoulder for right-handers)

Your back shoulder needs to have good range in two different motions: abduction plus external rotation.

• Shoulder External Rotation

We find a lot of golfers older than 50 lacking the shoulder external rotation needed to get the golf swing on plane. This will cause your elbow to “fly out” or “chicken wing” in your backswing.

To check yourself, have a friend watch you. Take a full backswing and stop at the top of the backswing. Check to make sure the point of your trail elbow is pointing straight down to the ground. If it is angled and pointing behind you, that can be a problem.

There are two different ways that you can and should stretch the shoulder. Stretches involving static holding and stretches that are more dynamic with shorter hold times and more motion.

Dynamic Golf Stretches

Dynamic stretches address both muscle/tendon length and the mobility of the shoulder joint itself. Generally, you don’t want to hold a specific position for more than five seconds with dynamic stretching. Below is a great dynamic stretch to improve shoulder mobility for a fuller, more fluid backswing.

1. Alternating Arm Cross Golf Stretch

Begin with arms in front of you. Reach across your body with one arm and use the other arm to increase the stretch while rotating your head the opposite direction. Hold for three seconds and repeat to the opposite side. Do 10-plus repetitions.

2. Wall Angels Golf Stretch

Wall angels address both shoulder abduction and external rotation. This is a great stretch for the shoulders and is also great for improving posture and avoiding the “hunchback” appearance (for a greater stretch, perform the wall angles exercise while lying vertically on a foam roller).

Back flat against the wall. Make an L shape with your arms trying to keep arms flush against the wall (do the best you can). Keeping your elbow bend consistent, move your arms up and down on the wall trying to keep your arms flush. Perform for 5 minutes moving slowly.

Static Golf Stretches

Static stretches should be held for 20-to-30 seconds and performed three times daily to be effective. If your shoulder motion is very limited and you really want to take care of business, gradually increase to 10 or more repetitions a day.

1. The Knot Golf Stretch

You can do this stretch on your stomach or standing against a wall. Cross your arms as shown in the picture and lean into the mat. Hold for 30 seconds then switch arm positions so that the arm that was on top is not below the other arm.

2. Shoulder External Rotation Golf Stretch

Sit next to a table/counter and place your forearm on the surface PARALLEL TO YOUR BODY. Bend forward at the hips until you feel a strong stretch in your shoulder. Hold for 30 seconds and repeat often.

3. Left Shoulder Backswing Golf Stretch

Get into your golf stance with something to grab onto next to your right shoulder. Reach across with your left hand at shoulder height.

• Stretch option No. 1: Rotate your neck and hips as far as you can to the left and hold for 30 seconds.
• Stretch option No. 2: Keeping your left hand stable, squat down by bending your knees until stretch is felt in the shoulder. Hold for 30 seconds.

4. Right Shoulder Backswing Golf Stretch

Stand with something to grab onto on your right side at shoulder height and arm length away. Reach out and hold with your right hand as pictured.

• Option No. 1: Rotate your body away from your right hand until stretch is felt and hold for 30 seconds.
• Option No. 2: Keeping your right hand in place, squat down by bending your knees until stretch is felt in right shoulder, chest and arms and hold for 30 seconds.

Special Note : If you experience a sharp, pinching pain at the top point of your shoulder, you should decrease how far you stretch until the pain is completely gone.

If you are unable to perform the stretch at all without this pain, you may have a shoulder impingement where a nerve or blood vessel is being physically pinched by the bones in your shoulder. If this is the case, you should not perform these stretches and should be evaluated by a medical professional. Most of the time this can be corrected in the clinic by a physical therapist.

This is not a pain to ignore because if left untreated, can progress to a serious impingement requiring major surgery. So get it looked at today! If you have any questions regarding the shoulder, I am happy to answer them for you. Please leave your question in the comments section below.