Shoulder and Arm Flexiblity and Strength for Golf

All of these strength exercises should be performed initially for 2 sets of 15 repetitions each. As this becomes easy raise the REPETITIONS only and maintain two sets. You can expect your abdominal sets to reach as high as 50 reps each and low back exercises to reach as high as 25 reps. Remember to move SLOWLY and breath out and in as your work and rest. Always exercise with weights with a partner and never alone.

Internal and External Rotation (Rotator Cuff)

1. Using a "Thera-Band©" or VERY LIGHT dumbbell, standing, position yourself like the start position of the "Internal Start" image.

2. Make sure to have something, like a towel or folded t-shirt, in between your elbow and your ribcage so your elbow is DIRECTLY beneath your armpit.

3. Slowly bring your hand in towards your ribcage, as if closing a door, keeping your elbow tight against the towel or t-shirt and repeat. Complete for both arms for internal and then repeat for external.

**If you experience any SHARP or STABBING pain during these movements, stop. Consult your physician.**


Internal Start	External Start

Internal Finish	External Finish

Reverse Grip Dumbbell Shoulder Press

1. Start seated upright with LIGHT dumbbells in your hands as pictured in the "Press Start" image.

2. Breath out as you slowly press, through your palms, lifting the dumbbells to the finish position shown. This is NOT a full extension of the arms, but a PARTIAL movement.

3. Return to the starting position, rest about 1 second and breath in, repeat.


Press Start	Press Finish

Dumbbell Front Shoulder Raise

1. Stand erect, feet shoulder width apart, chest up and shoulders back and relaxed.

2. Lifting one arm at a time with the dumbbell in hand to the position shown.

3. Lower the single dumbbell back to your body and repeat on the opposite side. Remember to breath out as you LIFT and breath in as you relax.

Dumbbell Shrugs

1. Stand erect, feet shoulder width apart, chest up and shoulder back and relaxed.

2. With dumbbells in hand, slowly raise your shoulders STRAIGHT UP (NOT ROLLING) to a position similar to "I don't know?"

3. Slowly lower the weight to a resting position at your side and repeat. Remember to breath out as your LIFT and breath in as your relax.

Dumbbell Biceps Curl

1. Start seated upright with your chest up and your shoulders back and relaxed.

2. With one dumbbell in each hand resting at your side, flex one arm (as shown) to your shoulder.

3. Slowly return the dumbbell to the resting position at your side and repeat on the opposite side. Remember to breath out as you LIFT and breath in as you relax.

Dumbbell Triceps Extension

1. Start by placing on hand and one knee on a bench or chair, the opposite foot flat on the floor and arm at your side, with the dumbbell resting in the "Dumbbell Start" position.

2. With your elbow tight to your ribcage, slowly extend, rotating from the elbow joint, and move the dumbbell to the "FINISH" position.

3. Slowly lower the dumbbell back to the starting position, and repeat. Remember to breath out as you LIFT and breath in as you relax. Once a full set is done for one arm, switch feet and hand positions and repeat for the opposite arm.