22 SIMPLE & EFFECTIVE SHOULDER STRETCHES FOR GOLF (2021 GUIDE)

In this post we are going to review over 20 simple and crucial shoulder stretches for golf that you can start today.

We will show you the role your shoulder mobility affects your golf swing as well as some of the game’s best.

Next we will dive into the list of shoulder stretches for golf.

Finally because you are so AWESOME. We include a downloadable FREE guide.

Let’s start.

Contents

Chapter 1

Why shoulder flexibility matters in the golf swing

Chapter 2
Shoulder stretches for golf that require no equipment.

Chapter 3
Shoulder Stretches with a Band, Foam Roller or PVC.

Chapter 4
Shoulder stretches for golf performed against the wall.

FAQ

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Chapter 1

Why shoulder flexibility matters in the golf swing

Before we get started, lets review the role your shoulder flexibility plays in the golf swing.

We examine some of the best swings in the game

Don’t care about the science?

That’s fine, just skip to the next chapter.

At first glance it may seem that the shoulders are not that important in your golf swing.

In fact our chart below shows the joints around the right and left shoulder aren’t responsible for creating a lot of work in the golf swing.

Using your glutes in the golf swing - joints that matter

And definitely not as much as the hips, glutes and your core.

But some research has shown that up to 20% of total clubhead speed is generated by the shoulders in the golf swing.

Shoulder Flexibility and Distance off the tee.

Let’s examine some of the game’s best on the PGA tour.

In the image below we see some of the biggest hitters off the tee on the PGA tour.

Cameron Champ, Rory, DJ and Bubba.

The numbers in the fine print was their rank for driving distance in 2019.

I want you to notice two things on how they create extension in the swing:

They they have high hands which we show as the position of the trail elbow relative to the head.
Their upper back forms this “C” where the left shoulder is closer to the target than the right.

What we are showing you is their awesome range of motion and ability to create a big shoulder turn and thoracic extension at the top to really generate some clubhead speed.

Now let’s examine some of the shorter hitters on tour.

Below we show Jordan Spieth, Webb Simpson, Ryan Armour and Brian Gay.

In all these cases their elbows are below chin level.

And unlike the first group the lead shoulder is still closer to the target.

So their upper back resembles more of a “D” shape.

My point is that to create more swing speed upper body shoulder flexibility plays a big role.

But I want to point out two important things points about shoulder mobility from the image below.

In this image we use data from research by McHardy and Pollard.

In their study they examined the most active muscles in the golf swing.

The percentage below show the most active muscles and display it as a percentage relative to peak contraction using an EMG.

And here is what they found:

1) The shoulder muscles of the deltoids are actually pretty inactive when compared to others. In fact, they dont make the list.

2) But the muscles that connect your shoulders and rotator cuffs remain very active!

WANT TO MEASURE YOUR OWN UPPER BODY FLEXIBILITY?

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Anyways, the list of stretches that follow will help you stretch out not only the deltoids but also those muscles in the upper back that connect.

Enjoy.

Chapter 2

Shoulder stretches for golf that require no equipment.

Ok enough with the science.

Let’s get into some shoulder stretches for golfers like you that require no equipment and you can do at home.

Chapter 1 - Hip Flexibility in the golf swing

Armless Prayer

Points of Performance

You will begin face down on the floor with your butt on your heels.
Your head is in line with your torso.
Bend your arms so your elbows rest on the ground.
Reach behind and try to touch your shoulder blades.
The Head is neutral.
This is one you can do at the golf course.
Hold for a minimum of 30 seconds or up to 3-4 minutes.

Cat & Cow

Points of Performance

Setup on the floor on your hands and knees.
To begin the movement you will tuck your chin as you raise your upper back and shoulders to the sky.
Once you reach your end range of motion, then pull with your upper back as your uncurl your chin and send your belly button to the floor.
This is a dynamic movement so don’t hang out in any of the end range of motions.
I like this stretch for really improving range of motion in the upper back as well.
Perform for 30 seconds to 2 minutes.

Child’s Pose

Points of Performance

Setup on the floor on your hands and knees.
To begin the movement you will tuck your chin as you raise your upper back and shoulders to the sky.
Once you reach your end range of motion, then pull with your upper back as your uncurl your chin and send your belly button to the floor.
This is a dynamic movement so don’t hang out in any of the end range of motions.
I like this stretch for really improving range of motion in the upper back as well.
Perform for 30 seconds to 2 minutes.

Child’s Pose

Points of Performance

Start by lying face down on the ground with your butt on your heels.
Keep your head and torso in a straight line.
Reach your arms out.
Palms are flat on the floor.
Make sure your head remains in a nice neutral position.
Hold for 30 seconds to 3 minutes.

Medium Pec Stretch

Points of Performance

Place one elbow in contact with the wall at about eye level.
The palm is flat against the wall.
Turn your body and torso away from the wall.
Hold for a set amount of time before switching sides.

Russian Twists

Begin in a seated position with the chest and legs elevated.
Your body should resemble a “V” or a hollow body position.
Holds a dumbbell or medicine ball or weight plate in your hands
Twists your upper body and tap the weight to the ground as you rotate to each side.
Repeat on the opposite side.

Rombo Stretch

Points of Performance

Sit on the floor with your butt on your heels.
Start by bend your arms to form a 90 degree angle between your biceps and forearms.
Place one elbow in the elbow crease of the other.
Then raise both arms up to where you feel a stretch in your shoulders and upper back.
To get a more intense stretch raise higher.

Self Hug Stretch

Points of Performance

To set up, sit on the ground with your knees apart and big toes together.
Give yourself a big hug by reaching your arms around your body.
As you start to open up inch your fingers further around your back.
Hold the position for 30 seconds to 2 minutes before reversing which arm is on top.

Scorpion Stretch

Points of Performance

To set up, start by lying face down on the ground.
Your arms will be stretched out to the side.
Rotate and place one leg behind your body while keeping both palms down on the floor.
Only go as far as you feel comfortable.
You will feel this stretch in the shoulders as well as the hips and quads.
Hold for 2 seconds then perform on the opposite side. But sometimes I will hold the position for 30 seconds to 1 minute on each side.
This is a dynamic stretch so it’s great for shoulder mobility.

Thoracic Rotation

Points of performance

Set up on the floor by placing your knees out wide and your toes together.
Sit your butt on your heels.
Your hands will be placed right in front of your knees with palms on the floor
Place one hand behind your head.
Then move your other hand to where your aforementioned hand was (see video).
From here, rotate, your torso down to the floor before rotating back open as far as you feel comfortable.
Perform on one side then perform on the opposite side to really improve your range of motion.

Bar Hangs

Points of Performance

This is one of my favorites for improving overhead range of motion.
You will need access to a pull-up bar for this shoulder stretch for golf.
Place your hands about shoulder-width or slightly wider on the pull-up bar.
You can use an overhand or underhand grip.
Grasp the pull up bar and let gravity stretch you.
If that is too intense, you can gently place your feet or toes on the floor.
You will feel this stretch in your shoulders, upper back, chest, and forearms.

Reverse Dumbbell Pull Overs

Points of Performance

Start by laying on a bench.
Use a very light dumbbell and hold it overhead in both hands.
Keeping your arms straight and without arching your back, send the dumbbell overhead.
Let gravity pull the weight down to stretch your shoulders, upper back, and chest.
Hold for a short amount of time before resting.
Try to keep your lower back from hyperextending in too much in this stretch.

Chapter 3

Shoulder Stretches with a Band, Foam Roller or PVC

Let’s break out the foam roller, bands and even a PVC pipe for these.

If you read our post on back stretches for golf, some of these first appeared there.

But we also added a few new ones.

Foam Roll Back in an Overhead Position

Points of Performance

You will need a foam roller for this one.
Start by laying face up on the floor.
Place your upper back on the foam roller and hands overhead.
Extend your arms overhead.
Gently roll your upper back and shoulders in a back and forth motion on the foam roller.
If you feel good you can even roll over your lower back.

Foam Roll Back in a Hugging Position

Points of Performance

Set up by laying face up on the floor.
Place your upper back on the foam roller.
This time wrap your arms across your body as if giving yourself a big hug.
This really opens up the hard to reach muscles in your upper back and shoulders.
Gently roll your upper back and shoulders in a back and forth motion on the foam roller.
Lean to one side at a time to really open up that side of your shoulder and upper back.

Banded Lat Stretch

Use can also use the banded lat stretch for your upper back but despite the name, this will also stretch out the shoulders as well as chest.

Points of Performance:

Set up by looping a band on a pull up bar at eye level or higher.
Place your hand through the loop of the band with your palm face up.
Keeping your arm relaxed and straight, hinge at the hip and bend forward.
Let your chest sink down to the floor to feel.
You will really feel this stretch in your shoulders, upper back, chest and maybe even your lower back.

Banded Overhead Stretch

This banded upper back stretch is a great shoulder stretch for golf because it also works on your overhead range of motion.

Points of Performance:

Set up by looping the band on a support structure at about eye level.
Place your hand that is farthest from the anchoring point through the loop of the band.
Grab the band.
Gently turn your entire body away from the anchoring point, letting your arm relax.
Let the band do all the work and enjoy the stretch.

Archer Arms with Saddle Legs

Points of performance:

Sit on the floor with your butt on your ankles and your knees out wide.
The chest is nice and tall.
Reach one hand up to the ceiling and the other hand down by your side.
Grasp both hands behind your back.
If you don’t quite have the flexibility to join your hands behind your back you can use a towel grasping one end in each hand.

Pass Thrus

Points of performance:

Pass thrus are great for stretching out the entire shoulder joint
Grasp your golf club or a PVC pipe with both arms straight.
Elbows stay locked with a wide grip.
Keeping your arms straight, loop them up and over the top of your your head.
If you have the flexibility, touch your back before returning the bar to the front of your body in the same manner.
If the movement is easy, your hands in closer with each pass.
Continue to move your hands in in until you can barely pass over the top.

Shoulder External Rotation Stretch

This is one of my favorite shoulders stretches for golf. You can use a PVC pipe like I do here in the tutorial. or you can use an alignment stick, even a golf club.

Points of performance:

Grasp the end of a PVC pipe about 12-18 inches from the end.
Rotate the pipe/stick/club out from your body keeping your elbow pointing forward and tricep parallel to the ground.
Lay the pipe/stick/club over your arm.
Reach underneath to grab it with the other hand as shown in the picture.
Gently pull with the other hand feeling the stretch in your shoulder.
Repeat on the other side.

Chapter 4

Shoulder stretches for golf performed against the wall.

OK, it’s time to move over to the wall for these stretches for your shoulders.

We program a lot of these in our golf workout program as well as for our online fitness clients.

Upper pec stretch

Points of Performance:

Set up by placing one elbow in contact with the wall at about forehead height.
The palm of the hand should remain flat against the wall as well.
Then simply turn our body away from the wall
You will feel this gentle stretch in the shoulder as well as the chest.

Rainbow Stretch

Points of Performance:

Set up by sitting on the ground with your back up against a wall.
Spread your legs out in the shape of a V.
Raise one hand overhead and lean to the side.
Relax as you let yourself fall into the stretch.
You may even start to feel this one down in your lower back.

Seated Wall Slides

Points of Performance

Sit against a wall with your lower and upper back flat against the wall.
Legs are straight out in in front of your.
Keep your arms against the wall with the triceps parallel to the floor and the arms forming 90 degree angles.
From here, slide the back of your hands up against the wall keeping your back and arms against the wall as well.
Finish with your arms overhead as close together as your flexibility and shoulder joint will allow you.

Turnback Stretch

This is similar to the upper pec stretch but targets more of the shoulder and bicep.

Points of Performance:

Set up by placing one palm in contact with the wall with your wrist facing foward.
The palm of the hand should remain flat against the wall the entire time.
Turn your body away from the wall
You will feel this gentle stretch in the front of the shoulder.

Wall Hinge

To wrap it up this is one of my favorite shoulder golf stretches. It works on the shoulder joint as well as the upper back. You will also feel this one in the lower back

Stand arms length from the wall.
Place your hands flat against the wall.
Hinge at the hips and bend forward letting your chest face the ground.
Maintain a nice lumbar curve and feel as if your chest is sinking towards the floor.

Frequently Asked Questions

How can I improve my shoulder flexibility for golf?

The best way to improve your shoulder flexibility is to not only stretch but to also strength the muscles of your shoulders. Some of our favorite stretches from this list are the cat & cow stretch, thoracic rotations, bar hangs, reverse dumbbell pull overs and the banded lat stretch.

What stretches are good for shoulder pain?

At first try some of the less strenuous stretches like the wall hinge, seated wall slides, pass thrus, and child pose. But if they are painful at any time stop immediately and you may want so seek physical therapist.

Is golf bad for your shoulders?

Common shoulder injuries from golf can include rotator cuff tears, biceps tendon tears, shoulder impingements, and joint instability. If you experience an injury the best thing to do is seek out your physical therapist. But otherwise, the best way to prevent injuries is through a proper strength training and stretching routine.

What shoulder exercises are bad?

Behind the neck presses can be dangerous if you lack the proper mobility. Avoid any exercise where you feel pain when performing.

Is golf bad for rotator cuff?

It depends. The rotator cuff is used heavily in the golf swing so if you have weak muscles surrounding the rotator cuffs then you should focus on strengthening and improving the flexibility.

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