For this edition of #FitnessFriday, I wanna talk about shoulder health. Golf can get pretty rough on your shoulders and I have seen so many people hurt their shoulders playing this game. Hopefully doing these exercises will help to prevent future injuries. I believe that different workouts suits different body types, and even for those who like lifting heavy weights (there is nothing wrong with that), you need to start with a strong foundation. Without a strong foundation, your shoulder can get very unstable and you can severely injure your rotator cuff and other places.
For me especially, these shoulder stability workouts are a necessity because I am double jointed in my shoulders. Like I said in my previous post, flexibility has never been an issue, but I really lack stability in my joints. And with too much flexibility and not enough stability, it is hard to create consistency and repetition in my golf swing because I am all over the place with my long arms. Also, it is easier for me to get injured due to the instability in my joints.
I do this “shoulder burn” series couple times a week by incorporating them into my workout and I also do them as a warm up before my round. All you need is a resistance band to do these workouts. My personal favorites are the TB12 resistance band (found here) and the SKLZ pro bands (found here). These routine will probably take about 15-20 minutes depending on how much rest you have in between but be prepared for a burn! (Obviously stop if you have pain…)
- Standing Front Band Shoulder Raise (30 seconds): Start by standing shoulder width apart on the TB12 band keeping your legs straight. I use the light TB12 band…you could use a medium band, but I wouldn’t go much higher. The purpose of these exercises are to increase endurance and stability by combining light resistance with high intensity. Your hands should be down in front of your body and you should feel a slight pull from the band. From this position, pull down on your shoulders making sure that your Scapular muscles (shoulder blade muscle) are engaged. After you engage your Scapular muscle, raise your arms to the height of your shoulder. At this top position, your shoulders and Scapular muscles should still be engaged. Only your arms should move. Do not shrug up with your shoulders when moving your arm up. Move your arms up and down keeping your shoulders engaged for 30 seconds straight. Move slowly especially when you are lowering your arms back down….do NOT let the resistance pull you down. Control your movements at all times.
- Standing Side Band Shoulder Raise (30 seconds): For this exercise, you will be in the same standing position as the Standing Front Band Shoulder Raise. Engage your Scapular muscles again by pulling your shoulder down towards the ground and after you engage your Scapular muscle, raise your arms towards the side till you reach shoulder height. Do not let your Scapular muscle disengage when raising your arm. Move your arms up and down keeping your shoulders engaged for 30 seconds straight. Again move your arms with control.
- Standing Delt Band Raise (30 seconds): Standing slightly wider than shoulder width apart on the band, bend down so that your chest is lowered to the ground. From this position, raise your arms to the side by squeezing your shoulder blades together. Keep your arms slightly bent as you do this exercise. Repeat for 30 seconds straight.
- Standing Tricep Band Raise (30 seconds): Standing shoulder width apart on the band, slightly lean forward and as you engage your Scapular muscles, raise you arms behind you using your Tricep (back of your arm) muscle to raise your arm up. As you raise your arm, keep leaning lightly forward engaging your leg muscles. Repeat for 30 seconds.
- Squat to Side Bending Shoulder Band Press (1 min): Standing wider than shoulder width apart, turn your feet out slightly and squat down as far as you feel comfortable. You can squat down lower than what I am doing, but I only squat down this far because it would hurt my hip if I got into a deeper squat. Maintaining this squat position, bend your arms to head height. Engaging your Scapular muscle, side bend using your Oblique muscle (your side core muscle) and press up your arm making it straight. You should feel a slight stretch on your obliques while doing this. Side bend as far as possible without causing pain. This exercise will help strengthen your core while strengthening your shoulders. This is one of my favorite exercises to do before the round because it is a total body workout. Repeat side bend and press for 1 min.
- Leg Raise to Band Shoulder Row (30 seconds each leg): Take your SKLZ resistance pro band and hook it around your foot and grab on to each end with both hands. Lift your other leg till it gets parallel to the ground. This should engage and strengthen your Glute and Hamstring muscle. When your other leg reaches parallel, bring your arms up in a bent positions by squeezing your shoulder blades together. After your arms reaches the starting position, bring your lifted leg back on to the ground. Repeat movement for 30 seconds each.
If you are doing these exercises as a warmup before the round (I highly recommend it!), do 1 set of each exercise. If you are doing these exercises as your upper body workout, do 3 sets. Have fun doing these shoulder exercises and enjoy the burn!!!