6 Shoulder Stretches for Golfers

Golf is a sport that combines precision, power, and mobility, especially in the shoulders. The ball- and-socket joint (glenohumeral joint) and the upper back (scapulothoracic joint and thoracic spine) need full flexibility. This is true for the end of your back swing and without no restrictions all the way into your follow- through. Tightness or weakness in these areas can lead to poor swing mechanics, reduced range of motion, and even injury over time.

For golfers, maintaining shoulder flexibility and mobility is key to performance; faster clubhead speed, more consistent swing mechanics, and less fatigue at the end of a round. Incorporating a few targeted stretches and mobility exercises into your routine can enhance your game while keeping your shoulders healthy. Here are six essential shoulder and thoracic mobility drills specifically designed for golfers.

1. Cross-Body Shoulder Stretch

Why it helps: This stretch targets the posterior rotator cuff muscles and helps improve shoulder flexibility for a smoother backswing and follow-through.

How to do it:

• Stand tall or sit in a comfortable position.
• Bring your right arm across your chest, keeping it straight.
• Use your left hand to pull your right arm closer to your body.
• Hold for 30 seconds, then switch arms.

2. Wall Angels

Why it helps: This stretch improves shoulder external rotation, crucial for maintaining proper club positioning throughout the swing.

How to do it:

• Stand with your tailbone and shoulder blades against a wall, and your heels can be a few inches forward
• Place your arms low at your side, palms facing forward
• Raise your arms overhead as if you were performing a snow angel or jumping jack, while keeping your forearms against the wall.
• Lower your arms back to your side, and repeat 15-20 times

3. Doorway Pec Stretch

Why it helps: This stretch primarily targets the chest muscles, which, if tight, can limit your backswing.

How to do it:

• Stand in a doorway and place your elbow on the frame at shoulder height.
• Step forward with one foot until you feel a gentle stretch across your chest and shoulders.
• Hold for 30 seconds, then relax.

4. Internal Rotation Stretch with a Towel

Why it helps: This stretch increases internal rotation, a crucial movement for achieving a full and controlled backswing.

How to do it:

• Hold a towel or resistance band behind your back with one hand overhead and the other behind your lower back.
• Gently pull the towel upward with your top hand to stretch the lower shoulder.
• Hold for 30 seconds, then switch sides.

5. Thoracic Spine Wall Rotation

Why it helps: This exercise helps improve shoulder mobility by enhancing thoracic spine rotation, a key movement in the golf swing.

How to do it:

• Stand with your side next to a wall, with your outside leg on a step
• Place both arms outstretched in front of your body, on the wall
• Raise your inside arm up and overhead against the wall, until it is pointing behind your body
• Raise the same inside arm back overhead to the starting position
• Repeat for 15-20 reps, then switch to the other side

6. Thoracic Spine Extension over Foam Roller

Why it helps: The pressure on your back provides the same gliding motion at each vertebra required various phases of a golf swing, especially with a driver.

How to do it:

• Recline on the floor with a foam roller under your upper back.
• Lift your hips and extend your back over the foam roller
• Gently and slowly roll up or down your back (avoid the neck and low back areas)
• Try 30-60 seconds, then relax

Incorporating these shoulder stretches and mobility exercises into your routine will improve your flexibility and range of motion and reduce the risk of injuries that can sideline you from the course. If any of these stretches cause pain or you want a licensed physical therapist to take a closer look at your form, schedule a free assessment with Athletico. Happy golfing!

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.