Week 3: Shoulder Mobility
6 Week Golf Mobility Program
•
2m 43s
The third week of the program we will focus on shoulder mobility. For your exercises you can program them as follows:
Sleeper stretch (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Shoulder external rotation stretch (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Chest stretch (3 days a week): 1-2 min stretch followed by a 15 second PAIL and a 15s RAIL
Lat stretch (3 days a week): 1-2 min stretch followed by a 15 second PAIL and a 15s RAIL
Scapular CARs (daily): 2-3 repetitions/side
Shoulder CARs (daily): 2-3 repetitions/side
Shoulder Swimmers: 2-3 repetitions
Up Next in 6 Week Golf Mobility Program
-
Shoulder internal rotation sleeper st...
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 t...
-
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.