A common stress point in golf can be the shoulders. Specifically, the group of four
muscles that typically become stressed and then inflamed as a result of playing golf are
collectively called the “rotator cuff”. These muscles help to stabilize the ball and socket
joint of the shoulder as well as contribute to rotation and elevation of the arm during the
full golf swing.

To protect your rotator cuff and to help improve the overall power in your swing, try
these three strengthening exercises. Perform each exercise every other day for 4-6 weeks
and you should be able to notice improved strength in your shoulders and added distance
and control in your game.

Internal Rotation
The first rotator cuff strengthening exercise is aimed at the rotator cuff muscle called the
subscapularis. The primary functions of the subscapularis muscle are to stabilize the
front of the shoulder joint and inwardly rotate the shoulder. It is the most active of the
four rotator cuff muscles during the full golf swing.

To strengthen the subscapularis, begin by placing a resistance band or tubing at shoulder height (sitting or standing) in a closed doorway with a straight-spine posture and lightly squeezing the shoulder blades. With your right arm at your side, bend your right elbow to 90 degrees and rotate your shoulder outward comfortably to its end-range. Move away from the doorway while gripping the resistance band/tubing in your right hand until you feel slight tension in the resistance band/tubing. Then, pull your right hand to your stomach by rotating your right shoulder inwardly. Be sure to keep your chest facing forward (do not twist your shoulders) while you pull your arm inward. This will isolate the muscle of the rotator cuff. Hold the end position for two seconds and slowly release to the starting position in four seconds. The entire repetition should last approximately six seconds. Repeat the exercise for 1-2 sets of 10 repetitions. Then, repeat the exercise with the left shoulder. 

External Rotation
The second rotator cuff exercise is aimed at strengthening the two rotator cuff muscles
called the infraspinatus and teres minor. The primary function of the infraspinatus and
teres minor muscles is to outwardly rotate the shoulder. It is the most active in the right
shoulder (for a right handed golfer) during the follow-through do help decelerate the arms. To strengthen the infraspinatus and teres minor muscles, begin as with the first exercise, by
placing a resistance band or tubing at shoulder height (sitting or standing) in a closed doorway with a straight-spine posture and lightly squeezing the shoulder blades. With your right arm at your side, bend your right elbow to 90° and rotate your shoulder inwardly to its endrange so your fist is resting on your stomach.

Move away from the doorway while gripping the resistance band/tubing in your right
hand until you feel slight tension in the resistance band/tubing (see picture #1). Then,
rotate your right arm outward (away from your stomach) until you feel a comfortable
degree of resistance (see picture #2). Be sure to keep your chest facing forward (do not
twist your shoulders) while you pull your arm outward. This will isolate the muscles of
the rotator cuff. Hold the end position for two seconds and slowly release to the starting
position in four seconds. The entire repetition should last approximately six seconds.
Repeat the exercise for 1-2 sets of 10 repetitions. Then, repeat the exercise with the left
shoulder.