Improve Your Golf Swing with Bodyweight Shoulder Exercises

On Tuesday, July 18th, 2017

Strong, flexible shoulders are essential for a proper golf swing. You do not need weights or a home gym to do exercises for muscle strength, range of motion and to release tension — your own body weight will do just fine.

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Doing exercises for your shoulders will give you a more powerful and accurate swing. Stronger, more flexible shoulders also will decrease the chance of injuring yourself. You want to be sure, though, that you do the right shoulder exercises in the right way. A personal trainer who specializes in training golfers can be a great help for you to learn proper exercise form. You can also try doing some simple exercises in front of a mirror to check your form which can be learned online, from websites like this one.

Range of Motion Exercises

Your range of motion determines whether you can make a full swing with your club. You should do range of motion exercises every day and before a round to loosen up your joints and soft tissue.

Shoulder circles can increase range of motion in your shoulders, says Sandy Simmons in her article “Alternative Treatments for Frozen Shoulders with Yoga and Trigger Point Therapy.” Hold your arms out to your sides parallel to the floor and make slow circles forward with your arms. Then, circle your arms backwards. Increase the size of your circles until they are as large as you can circle them comfortably. Try five to 10 in each direction.

Relaxation Exercises

Tense shoulders will decrease your range of motion and hinder the fluidity of your movements. This can translate to shorter swings, less power, and a painful distraction to your ability to focus on your game. Massages and tension release exercises can help.

Shrugs are one exercise you can use to release tension. Relax your arms to your sides and shrug your shoulders up as high as you can toward your ears. Hold for five seconds and then drop your shoulders. Do this until you feel your shoulders completely relax down.

Strength Training Exercises

Developing stronger shoulder muscles translates to more distance and power, says Phil Davies in his article “A Powerful Golf Weight Training Program Guaranteed to Increase Your Shot Distance.” Davies is a certified strength and conditioning specialist and exercise physiologist. Shoulder exercises for strengthening done three days a week will increase the strength in your shoulders. Stick to low weights or just body weight and high reps so you don’t build large muscles.

A gentle, beginner shoulder exercises to improve strength in your shoulders is shoulder scaption. Lie on a stability ball with your legs straight and your toes touching the floor. Keep your back parallel to the floor with the ball under your stomach and your arms extended straight in front of you. Turn your palms so your thumbs point upward. Lower your arms to one inch from the floor and then lift them as high as you comfortably can. If lifting just your arms becomes easy, you may add weight by holding dumbbells, water bottles or by wearing wrist weights.


Even gentle exercises can be overdone. Lifting too much weight, doing too many sets or repetitions, or using incorrect form can all lead to injury. Your shoulders are your smallest major muscle group and can easily be hurt with a torn rotator or labrum, which will require rest if not surgery. Listen to your body and stop exercising if you feel pain, recommends Davies.


About - Narendra is the editor of, a freelance writer, photographer, style blogger and PR strategist. He loves fashion and style and unashamedly expresses his interests.

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