Is your shoulder mobility limiting your ability to get to the top of your back swing?

The trail and lead shoulder have different jobs and require different amounts of mobility in the backswing. In this post you will learn what your shoulders need to do to execute a solid backswing and some considerations on how to improve this. 

We will break down the shoulder movement required in the backswing for both shoulders as well as discuss possible reasons you may not be able to get to your desired position. 

Shoulder Mobility at the Top of the Backswing

Lead Shoulder

For right-handed golfers, this is your left shoulder. For left-handed golfers, it’s your right. This shoulder requires:

• Internal rotation (rotation inwards)
• Adduction (moving across the body)
• Flexion (moving upwards)

Trail Shoulder

This is the right shoulder for right handed golfers and left shoulder for left handed golfers. This shoulder will require the following mobility: 

• External rotation (rotation outwards)
• Abduction (moving away from body)
• Flexion (moving upwards)

Most Common Shoulder Mobility Restriction: Trail Shoulder External Rotation

The most common limitation in golfer’s shoulder mobility is the trail arm’s ability to externally rotate. This will require 90 + degrees of movement in the back of your golf swing.

This is crucial to keep the club on plane. The ability to do this can significantly reduce the dreaded over the top movement which can lead to that frustrating slice.

How To Know If You’re Lacking Shoulder External Rotation? Try This! 

Follow the steps below to see if your shoulder is restricted. If you experience any pain please stop and do not continue as this indicates a failed test. Good luck! 

1. Lay flat on your back without a pillow and hands by your side, palms up.
2. Slide your arms out to 90° like you are doing a snow angel.
3. Bend your elbows to 90°.

Now ask yourself:

• Are the backs of my hands still touching the ground? 
• Does this position feel free and easy? 

👉 If your hands have to come off the ground or the position feels tight or painful there is a good chance you are lacking shoulder external rotation. 

Shoulder Mobility Restriction: What to Do 

If you are experiencing pain or restriction with the above test — or feel your shoulders are limiting that easy feeling in your backswing, there is hope for you.

There are many different reasons the shoulder can be restricted. When talking about external rotation these could be possible limiters: 

• Pectoralis major muscle 
• Latissiumus dorsi muscle
• Subscapularis muscle 
• Shoulder joint mobility 
• Deltoid muscle 
• Median or ulnar nerve restriction 

Having your shoulder assessed by a healthcare professional experienced in golf is the first step. Identifying the primary structures involved is key as well as correctly diagnosing any potential pain. This ensures you are on the right track forward and that you will receive the right treatment and exercises to help improve your shoulder mobility. 

Key Takeaways

• Pain or a tight sensation in your backswing may be caused by a shoulder restriction
• External rotation of the trail arm is a common restriction that can be limited by a variety of structures
• A physiotherapist can identify which structures are limiting you, treat them, and provide you with specific exercises to control the new range of motion

Interested in learning more? 

🎥 Watch to Learn more: [Check out how to turn your hips in your golf swing here]
📖 Related blog: [Is Mobility Hurting Your Golf Game: Here’s How to Know]

👉Book your golf physiotherapy assessment with Mike here.

Mike is a physiotherapist and owner of Inspire Health & Performance. His integrated approach focuses on identifying root causes in order to guide his athletes towards peak performance in sport and in life. Since graduating with a Masters of Physical Therapy, he has taken over 625 hours of additional course work. Mike’s main objective is to create a results driven, trusting environment to get you to 100% of your goals.

www.inspirehealthcalgary.ca

Mike Azzopardi

Lead Physiotherapist & Owner

MSc.PT, BSc.Kin

Inspire Health & Performance