Shoulder Mobility: Flexion and External Rotation
You should be able to actively rotate your front and back shoulder to at LEAST 90 degrees while in your golf setup posture.
Limited mobility can make it difficult to rotate your arms through the backswing and follow through and can lead to faulty swing characteristics including:
🏌️♂️Over the Top
🏌️♂️Loss of Posture
🏌️♂️Feeling “stuck” on downswing
Several muscles can affect shoulder flexibility and mobility. The posterior rotator cuff and lats can affect shoulder flexion mobility, and the pectorals can create an anteriorly tilted scapula and affect overall posture, as well as limit shoulder external rotation range of motion.
⛳️Foam Roll Lats and Post Cuff
⛳️Foam Roll Pecs
⛳️Latissimus Contract-Relax Bungie Assisted Stretch 🔑 first, retract scapula and pull into internal rotation (turn thumb down), then relax and step back with the same leg as you stretch into shoulder flexion
⛳️Shoulder 90/90 ER lift offs
Still struggling to achieve full overhead shoulder flexion?? Check out the thoracic mobility drills to improve your thoracic extension.
Kevin O’Connor, PT, DPT, OCS, CSCS
TPI Medical 3 Certified
Owner - Impact Physical Therapy and Performance
Physical Therapist – Laguna Niguel, California
Do you struggle to get through a round without pain?
Are you losing distance on your drive?
If so, your lack of mobility is holding you back!
No more guessing- follow a plan. The guide includes video explanations so you know you are doing the exercises correctly.