3 easy practices, every golfer needs to protect his shoulders

If you’ve ever watched Tour professionals in range, you might notice a key part of their pre-schedule: proper warm-up. These key moves often help improve their mobility, spin and lift for “golf muscles” which is a demanding day in the course.

Although each of their movements is designed to activate different areas and muscles in the body, today we will be one of the lesser-known (but very important) areas of focus for Pros: shoulders.

According to sports injury and performance expert Marty Jaramillo, amateurs often ignore their shoulders during warm-ups. Probably because they don’t realize how important they are to their golf swing.

Healthy shoulders provide the mobility, strength and stability needed to generate strength in the swing. Without proper shoulder function, players are susceptible to injury and may even sacrifice ability, consistency and overall performance.

But Jaramillo says you can prevent all of these problems by simply training three easy exercises once a week:

1. Shoulder Circle

Stand up with your feet and your arms spread out at shoulder height. You should form a “T”. Start here to move the small circle forward. After hitting 10, move in reverse and make 10 small shoulder circles in the opposite direction.

“There are 17 muscles around the shoulder blade bone,” Jaramilo said. “Everyone works together to provide you with stability,” he said. [in your swing]. ”

These shoulder circles will help with your basic range of motion and activate all the key muscles in the shoulder blade.

2. Upright band pull

You may have seen travel professionals stretching bright bands within range, wondering: What are they doing?

The distance of straight arm band pull is an excellent exercise to activate and strengthen the key muscles attached to the shoulder, creating greater stability on the swing.

So, how do you perform this shoulder activation exercise professional swear? Start by grabbing a long sports band that allows you to reach your arms completely across your chest while still providing some resistance.

Separate your feet and relax your knees, but exercise. Hold the band directly in front of your chest with both hands. Slowly pull your arms away until the band stretches flat on the chest, attracting the key muscles of the shoulders and upper back. Your hands should be consistent with each other when shoulder height is high.

From there, place your hands gently there and then reach them to the side, keeping the movement controlled and intentional. Repeat the exercise, slightly adjusting the position of the hand between times to target different areas of the shoulder. Depending on your strength and mobility level, the goal is 6-10 slow, controlled repetitions.

“You can start expanding overhead too,” Jaramilo said.

This is a great option for golfers looking for more challenging move changes.

3. Bend band pull

The last exercise you can use to build healthy shoulders is to pull the bent arm straps apart. To do this, you need a smaller sport band with greater resistance. A good rule of thumb is to pick a band, you can only pull apart slightly, and you can only disassemble a few inches at most.

That strap holds the strap in your hands, stands with your feet and shoulder width, your arms bent at a 90-degree angle, and your elbows are stretched tightly towards your body. From here you will open and publish.

“You will keep repeating it until you feel burned, and it’s the beginning of fatigue,” Jaramillo said.

Jaramillo said the key to this exercise is to keep your movements slow and controlled.

Once all three moves are done, your shoulders will be primed and ready to swing. Incorporating this routine into pre-round warm-ups and weekly workouts is an easy way to stay strong and healthy throughout your season.

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