3 Golf Stretches for a Bigger Shoulder Turn
Your instructor is asking you to extend your left arm and rotate your shoulders properly, but your body isn’t cooperating? Mike Hansen explains that it’s not just your upper back that’s the issue and suggests three stretches—two dynamic ones using a club and one static stretch—to loosen up the back of your shoulder.
To be continued
What the lesson shows
The question comes from a subscriber: Good players have their left arm extended and a 90° shoulder rotation—is this a matter of the thoracic spine? Yes, says Mike Hansen, but that’s not the only factor. Several muscles in the back of the shoulder and back must stretch out to keep their left arm straight. However, our daily posture causes them to stiffen. That’s why you should do these three stretches, in addition to the ones for the upper back.
The first two are dynamic and are performed with a club, mimicking the motion. For a right-hander: a cross-grip, with the left hand on the bottom; as you take the backswing, push the club upward with your right hand; then a variation in a golf stance, with the hands reversed and the club turned around, which mimics the movement of the left arm. The third is static: Hold onto a pole (or the doorframe of a golf cart) to stretch the latissimus dorsi muscle on the side of your back for 15 to 30 seconds. And always on both sides, because the right arm must also extend past the ball.
The Exercise, Step by Step
- Take a club with a cross-grip: for a right-hander, the left hand is on the bottom.
- Take your backswing and push the club upward with your right hand: you'll feel the back of your shoulder stretch.
- Get into a golf stance, place your left hand underneath and your right hand on top, with the club turned upside down.
- Repeat the same backswing motion: it mimics the movement of the left arm during the swing.
- Hold onto a pole or the doorframe of a golf cart and let the side of your back stretch.
- Hold this static stretch for 15 to 30 seconds.
- Repeat the three stretches on the other side. Stop if you feel any pain.
Key Takeaways
Mistakes to Avoid
- Believing that only the thoracic spine limits shoulder rotation.
- Stretch only the left side.
- Force the stretch with short, jerky movements.
- Don't forget the upper-back stretches that these three exercises complement.
Driving Range Mode
Keep it in plain sight, on the rug.
- Cross-grip and upward push during the backswing
- Golf stance, club turned, same motion
- Latissimus dorsi stretch held for 15 to 30 seconds
- Both sides each time; stop if you feel pain
Your Questions
Why does my left arm bend during the backswing?
Mike Hansen explains that rotating the upper back isn't enough: the muscles at the back of the shoulders and back also need to be able to stretch. Everyday posture causes them to stiffen.
What is the difference between dynamic and static stretching?
The first two are done while moving, using a club, and mimic the backswing. The third is done while standing still for 15 to 30 seconds, holding onto a pole or a golf cart.
Should I stretch the right side, too?
Yes, always. The right arm should also extend past the ball, even though it’s less noticeable than during the backswing.
Learn More
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