Stretching is just one way to enhance shoulder function for golfers looking for those extra yards. Another is strengthening, and GolfersMD expert Robert Donatelli pinpoints two muscle groups that require attention.
“One is the rotator cuff,” he says. “It is important in every sport, but has an especially critical role in golf. And the other is the scapular, or shoulder. There are sixteen muscles attached to the scapular, and I’ve worked with a number of golf instructors who feel that working with these is essential to producing a good swing.”
Posture is one thing those teachers are concerned about with their students, and golfers with weaknesses in the scapular area often have problems with theirs. Many slouch with rounded shoulders, which impede their ability to swing efficiently, and Donatelli feels the best way to remedy that problem is to build strength in the scapular. To that end, he lays out a series of three exercises, all of which can be done from the prone position with hand-held weights. (See videos.) In addition, he outlines a routine designed specifically for rotator cuff strengthening, again with hand-held weights, but this time sitting up.
“The idea here is to add strength and dynamic stabilization to the shoulders in a way that with make golfers stronger as it gives them greater endurance,” Donatelli says.
And hopefully, greater distance.
Be sure to take a look at these shoulder strengthening videos from GolfersMD Rehabilitation and Performance expert Robert Donatelli:
Quick Shoulder Strength 1, External Rotators
Quick Shoulder Strength 2, Serratus Reach
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