Proper golf shoulder exercises can usually correct poor golf swing mechanics. I have identified 4 common reasons that contribute to golf shoulder pain:
1. Poor posture: Having forward rounded shoulders and a slouched upper back limits shoulder motion and proper shoulder turn during your golf swing. As a result, shoulder turn during your golf swing is decreased and increased stress occurs to your rotator cuff.
2. Limited trunk rotation: Proper rotation must happen at your hips and trunk to allow proper shoulder turn and a balanced golf swing. When trunk rotation is limited it prevents proper hip and shoulder turn which can force the rotator cuff muscles in the shoulders to overcompensate resulting in pain.
Large deficits in trunk rotation results in lateral body movement which displaces your center of gravity and throws your golf swing way off balance.
Lateral deviation of your body during the backswing or downswing often results in:
- loss of balance
- reduced power
- poor accuracy
- over-slicing the ball
- topping off the ball
3. Poor shoulder flexibility: This is frequently caused by tightness in the pectoralis major/minor muscles of the chest. When these muscles are tight they limit the amount of external rotation at the shoulder which results in poor golf swing mechanics and increased stress to the shoulder.
4. Weakness in the upper and mid-back muscles: The muscles that make up your upper and mid-back are very important for healthy shoulders and a proper golf swing.
I won’t get to scientific here but basically each rotator cuff is comprised of 4 muscles that attach to your shoulder. The rotator cuff’s primary function is to stabilize your shoulder during movement. But, your shoulder isn’t the only
attachment site of your rotator cuff. Your rotator cuff muscles originate from your shoulder blades.
And, your shoulder blades are controlled primarily by the muscles in your upper and mid-back. When properly conditioned, your upper and mid-back muscles help to allow proper shoulder motion and swing mechanics. When these muscles become weak and deconditioned the deltoid muscles in your shoulder and even your neck muscles can start to overcompensate which leads to shoulder and/or neck pain.
In the video to the right I show 3 key golf shoulder exercises I’ve used for my golfing clients with great success:
- Wall Rows
- Diagonal Shoulder Patterns
- Trunk Rotations
- My 3-way doorway stretch
These can help correct golf swing mechanics and prevent golf swing shoulder pain.
Post a comment below and let me know what you thought of this post and the video.