Shouldering The Load
3 Simple Exercises for Strong , Stable , Mobile Shoulders by DENNY PINCH
AS A GOLFER , you know it is important to have strong and healthy shoulders . Your shoulders must not only be stable , but they must also be mobile as well . A healthy shoulder reduces the chance for injuries such as golfer ’ s elbow and tennis elbow that can arise from overuse through a lifetime of swinging a golf club .
During this past year , many gyms have been closed or have restricted members ’ access due to COVID-19 , and many people may feel going to a gym is just too risky . So what can you do to maintain a healthy shoulder during these pandemic times ? This article will teach you three simple and practical exercises you can do from home to promote strong , stable , and mobile shoulders .
FOREARM WALL SLIDER
The first exercise is called a Forearm Wall Slider . Begin by standing facing a wall with your nose about 6 – 8 inches from the wall . Place both elbows and forearms on the wall . Your elbows should be about shoulder height and directly in front of your shoulders while your hands should be flared out so they are a bit wider than your elbows are on the wall .
Slowly slide your forearms up the wall until your arms are completely straight . Your nose will be drawn closer to the wall . When your arms are as high up the wall as possible , use your shoulders to lift your arms away and back from the wall . Be sure to make this motion only through your shoulders . Resist the temptation to use your entire torso to move away from the wall . Hold your arms off the wall for two seconds , return them to the wall , and then slide them back down to the starting position . Perform two sets of 15 – 20 repetitions .
The first few reps will seem very easy . You may wonder , “ What is this doing for me ?” Believe it , this exercise will fatigue your shoulders by the time you finish the set . You will find that two sets will be more challenging than you expected . This little move is an excellent way to strengthen and stabilize your shoulders .
36 V IRGINIA G OLFER | M AY / J UNE 2021
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