Dr. D. Ryan York, PT, DPT, CGS Doctorate in Physical Therapy Certified Golf Performance Specialist, GOLO Golf University Dr. Chad Edwards, PT, DPT, CGFI Doctorate in Physical Therapy Certified Golf Fitness Instructor, Titleist Performance Institute 2011 by Age Defying Golf, Boise, ID. All rights reserved. No part of this document may be reproduced or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of Age Defying Golf.
It is recommended that you consult your physician before starting an exercise program. This book offers information in regards to fitness, exercise, physical therapy, sports medicine, and golf training. The information in this book is not medical advice and is not meant to diagnose or treat specific injuries or disease. 2
The Ultimate Shoulder Stretch for Golf Estimated Time Commitment: 13 Minutes Shoulder flexibility for golf is an essential aspect of a fluid golf swing. The shoulder joint itself is a classic ball and socket joint. 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, golfers over 50 will begin to very quickly lose the motion needed for a consistent golf swing. 3
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 5 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 Stand with your correct golf posture. Draw in your belly button to stabilize your spine. Make sure that your elbow remains straight and rotate your left arm across your body as you would in a backswing, holding for 2-3 seconds. At the same time rotate your head to the left. Repeat with your right arm crossing over to your left and your head rotating to the left. Hold for 3 seconds Exercise Parameters: Perform 8 repetitions to both directions. 4
2. Wall Angels Action: Begin by standing with your back flat against a wall and your arms setup as shown. Your feet should be about one foot away from the wall so that you are leaning back against the wall slightly. Keep your elbows and wrists back as close to the wall as you can, raise and lower your arms as shown (like performing a snow angel). Treatment Parameters: Perform 3 sets of 12 repetitions. Keys to Success: Keep your neck muscles relaxed. Most of our patients with neck and back pain are not able to flatten their arms against the wall behind them. Just do the best you can and you should see some good flexibility improvements. 5
Static Golf Stretches Static stretches should be held for 20-30 seconds and performed 3x s daily to be effective. If your shoulder motion is very limited and you really want to take care of business, gradually increase to 10+ repetitions daily. 1. The Knot Golf Stretch Exercise Parameters: Keys to Success: Lie flat on your stomach. Take your right arm and reach underneath you body to the left as far as you can reach. Next, place your left arm on top of your right arm and reach across your body as far as you can reach. Hold each stretch for 30 seconds, then repeat stretch with your left arm reaching underneath the right arm. If you have pain lying on your stomach, place a pillow under your pelvis (mid section). 6
2. Shoulder External Rotation Golf Stretch Parameters: Sit next to a countertop at shoulder height with your forearm lying flat on the counter as shown. Bend forward at the waist as far as your are able while keeping your forearm flat. 3 sets of 30 seconds. 7
3. Left Shoulder Backswing Golf Stretch Exercise Parameters: Keys to Success: With one hand, grab a stationary object, like a door jam, with the hand furthest away (backhand grip). Rotate your body away from that hand until a stretch is felt on the back of your shoulder. Hold stretch for 30 seconds and repeat 3 times. For an additional stretch, rotate your head forward with your hips. 8
4. Right Shoulder Backswing Golf Stretch Exercise Parameters: With one hand, hold onto a stationary object, like a door jam, at shoulder level. Rotate your body in the opposite direction until a stretch is felt in your chest muscle. Hold stretch for 30 seconds. Perform 3 repetitions with each arm. 9