Shoulder internal rotation sleeper stretch
6 Week Golf Mobility Program
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2m 53s
This is a stretch to help improve your shoulder capsule and internal rotation. Start by lying on your side with your legs piked and your head resting on a block. Ensure your scapula or should blade is flat on the mat. With the elbow bent and keeping the shoulder at less than 90 degrees rotate the shoulder down towards the ground and hold for 1-2 minutes with deep breathing. After the stretch try and push your arm into your hand lightly at 20% this is your PAILs contraction, ramp up the contraction between 30%-max depending on your level. Hold for 10 - 15 seconds and then try to rotate the arm down away from the hand, this is your RAILs contraction. Ramp up slowly and hold for 10-15 seconds. When you release the RAILs contraction you should see a 15 degree increase in your range of motion. You can hold in this new ROM for another 30 seconds and then repeat PAILs and RAILs contractions to improve mobility further.
Up Next in 6 Week Golf Mobility Program
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Shoulder external rotation stretch
External shoulder rotation is a key component to an effective backswing and an efficient downswing. Lack of rotation can cause a flying elbow (chicken wing) in the backswing and can limit shallowing of the club in the downswing.
Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAIL... -
Chest doorway stretch
Chest doorway stretch. 1-2min stretch, 10-15 second PAIL and RAIL.
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Lat stretch
This is a lat stretch to help you improve your shoulder mobility. This stretch will help you to get more height and extension in your backswing with out needing to bend your elbow or loose your posture.