Key exercises to prevent shoulder injuries
With the following exercises, golfers can prevent overstraining and injuries at an early stage or get fit again after an injury.
Here are our top exercises to prevent shoulder injuries:
- Hand press
- Shoulder external rotation
- Sleeper stretch
- Y exercise
- Side plank
- Drawing the sword
Catching and throwing backwards
Raise your arms to chest level. Place both palms of your hands straight together and press your hands firmly together. Hold tension for about 30 seconds, then release.
Shoulder external rotation
Place elbows close to body. Lift the forearms forward until they are horizontal and hold the TheraBand on a slight pull. Turn the forearms away from the body. The pull on the TheraBand will increase. Make sure that the elbows remain close to the body.
Lie sideways on the floor, shifting body weight to the shoulder blade. Place the arm forward on the floor and bend the forearm upwards (about 90 degrees from the body). Grasp your wrist and carefully turn your shoulder inwards.
Hold the stretch for about 30 seconds and then switch to the other side.
Repeat 3 times on each side.
In the starting position, keep your shoulders low and your arms straight. Then lift your arms up and backwards in a Y-shape. In the end position, try to pull the shoulder blades backwards and downwards. For more resistance you can also do the exercise together with a partner using a TheraBand. Take one end of the TheraBand in each hand. The partner stands closely opposite you, grabs the TheraBand in the middle and holds it at hip level while you pull your arms up.
Lie on your right side, legs extended and the elbow of your right arm placed directly under your shoulder. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold position for 30 to 60 seconds, then return to the starting position. Change sides and repeat.
Advanced version: Also lift the upper leg.
3 repetitions on each side.
Drawing the sword
Stand upright in starting position, feet shoulder-wide apart. Take the TheraBand in both hands. From the opposite waist, tension the TheraBand by pulling arm and shoulder blade upward and back like drawing a sword.
8 to 16 repetitions (3 times per side).
Catching and throwing backwards
A ball is thrown from behind, which you catch with one arm and throw it back. Keep the throwing arm horizontally away from the body and flexed by 90 degrees in the elbow. When catching the ball, the arm turns slightly inwards, when throwing it back it turns slightly outwards.
8-16 repetitions (3 times per side).
Stand upright in starting position, feet shoulder-wide apart. Raise both arms to shoulder level and bend them by 90 degrees. Pull the elbows back slightly until you feel the stretch in the chest. Hold position for about 20 seconds.
From a sitting position, place your heels on the ground in front of you, and your hands directly under your shoulders. Lift the buttocks from the floor until knee level while extending the arms. Then return to the starting position by lowering the buttocks and bending the arms without the buttocks touching the floor.