Thursday’s golf exercise is focused on the shoulders. Shoulder muscles play a huge role in golf and If you have weak shoulder muscles, you will not have any control over your club throughout your swing. From the start and execution of your golf swing, your shoulder joint rotates excessively, while the golf club is moving at up to 100 mph. With all that swinging away, it’s easy for your shoulders to get over-stressed and injured. MaxWell Medical is providing you with effective exercises to help you strengthen and stretch that rotator cuff so you can SWING AWAY!
Shoulder – Consistent swing plane and control of the club throughout the swing.
Exercise – dumbbell side raises.
- You should select a weight that allows you to do 8 to 12 lifts in one set without too much straining at the shoulder. Aim for 2 to 3 sets.
- Stand upright with feet about shoulder width apart or a little less depending on your personal comfort.
- Hold a dumbbell in each hand at the sides or in front.
- Brace the abdominal muscles and inhale ready for the movement.
- Together, raise both arms upward while bending the elbows just a little, rather than locking the arms straight at the elbows.
- Raise the weights no higher than level with the shoulders — a little lower is fine — then lower to the starting position at the sides or in front.
- Remember to breathe out on exertion (the lift) and in on the return phase.
- This exercise works the deltoid shoulder muscles, particularly the middle deltoid.
- Variations include sitting down, lying face down on a bench, going above horizontal with the lift (standing), or starting with weights at the sides, in front or even behind. Variations can target different deltoid muscles and the trapezius.
- We Got Your (Lower) Back: Tips on improving your Golf Swing! (maxwellmed.wordpress.com)
- To Swing or Not to Swing! (maxwellmed.wordpress.com)
- A Basic Golf Lesson on Improving Your Golf Grip (inclinevillagecabin.com)