Open Up Your Shoulder Turn!
Travis Stiegman
One of
the most important physical traits to making an athletic, efficient swing is an
full shoulder turn. Now to be descriptively correct, the shoulder turn in the
backswing is mostly a combination of spine segmental rotation, hip joint
rotation, and reciprocal protraction/retraction of the scapulae (shoulder blades). Any significant
limitation in one's Range of Motion (ROM) in any of these components of the
shoulder turn will require a compensation in other areas to obtain an optimal
shoulder turn. This eventually leads to increased risk for injury and
less-consistent performance. This issue we will illustrate how to safely
improve two factors in your shoulder turn—upper spinal rotation and scapulae
mobility.
The first exercise is intended to increase the flexibility of the anterior
shoulder elastic tissues of muscle and fascia that limit the posterior movement
of the shoulder blade. At the same time, this stretch enhances rotational mobility of the
thoracic spine segments, those vertebrae that have rib attachments, which tend
to stiffen with age and prolonged poor sitting postures. Lastly, you can lengthen the stretch time
of this exercise on your tighter side to address any significant asymmetries
you identify in your initial trials.
Lay on your side with knees folded up in front of hips, bottom-side hand on
top-side thigh, and top arm but relaxed out in front of chest (Fig. 1). You may
add a light weight in the top hand if your first attempt is performed pain-free. Slowly
turn head, shoulder and arm toward the opposite side floor, keeping the knees
and hips still. If possible try to softly bend the lead arm 90 degrees so the forearm is parallel
to the floor (Fig. 2).
Figure 2
Hold for 1 slow deep exhale before slowly returning to
start position.
Perform 10-15 reps, then repeat on opposite side, with the ultimate goal of
touching the back of the shoulder blade and forearm to the floor. You may want
to do a second set on your tighter shoulder, for most—the follow through side.
The second exercise focuses more on gaining ROM with both arms and shoulders
moving together. Starting on your side as in the first stretch, but this time
extend both arms in front of your chest (Fig. 3). You may choose to progress this
exercise with a slightly heavier handweight if you experience no problems
initially.
Slowly turn you head shoulders and arms to the sky (Fig. 4), deliberately
pulling the lead shoulder blade around and down towards the floor without
bending the elbow on the same side or allowing the hips or knees to move with the upper body. Exhale
slowly before returning to the starting position. Perform 10-15 reps
consecutively on each side. Again, you may want to perform two sets on your more limited side.
Figure 4
In the future, I will provide ways to utilize your improved shoulder turn ROM in
upright postures and integrate it into your full swing.
Travis Stiegman is a Licensed Physical Therapist specializing
in golf-specific treatment and training
programs. He works with clients at River Oaks Country Club’s
