For optimal golf performance, you’ll need the right mix of flexibility and stability in your shoulders as well as in your feet and ankles, hips, and back.
Stretching exercises are generally considered to be low risk activities, but if you have any history of shoulder injuries or current shoulder symptoms, talk to your health care provider before beginning a stretching program.
To improve general shoulder flexibility, start by warming up for 5-10 minutes by rolling your shoulders backwards and forwards, swinging your arms across your chest and pulling your elbows back as far as you can, and by mimicking your golf swings, with or without a club. Then, move into some basic range of motion and stability exercises, such as Shoulder Packing, Supine Shoulder Flexion, Shoulder Stability-Mobility Series - I, Y, T, W Formations, and Supine Rotator Cuffs.
For each exercise, move in a slow and controlled fashion through a pain-free range of motion — don’t force it. Hold each stretch for 15-30 seconds, slowly returning to the starting position; repeat as directed.
For best results, go through your stretching routine at least 2-3 times a week; with consistent training, you should notice an improvement after about 3-4 weeks or longer, depending on the level of flexibility you’re starting with and how your body responds to training.
As your shoulder range of motion improves, you’ll want to progress to golf-specific stretches. A certified personal trainer with experience and training in working with golfers can design a strength and flexibility program tailored to your needs and goals. For more information, follow the link below to an excellent article on strength and flexibility training to enhance your golf game.