Goal: Maintain Shoulder Health & Mobility for Golf
If a golfer’s thoracic spine and shoulders lose mobility — which often happens with age — it can set off a chain reaction of problems. The mid-back stiffens, shoulder range of motion decreases, and injuries to the shoulder, elbow, and forearm become more common. I see this pattern regularly in golfers over 50.
The mid-back (thoracic spine) plays a big role in rotation, or “shoulder turn,” in the golf swing. If it becomes stiff, the shoulders have to work harder, and often in ranges of motion they’re not prepared for. Over time, this can cause aggravation or even injury. A lack of shoulder mobility can also make it harder to shallow the shaft in transition, leading to swing compensations.
Worse still, when the shoulder can’t rotate well, the elbow often tries to take over. Since the elbow is designed mainly to hinge, not rotate, this can lead to strain in the elbow and forearm.
To keep your shoulders “golf happy,” it’s important to:
Maintain thoracic spine mobility, especially extension
Maintain shoulder mobility, especially flexion & external rotation
Build strength around the shoulder joint and shoulder blade (scapula) through a full range of motion
The great thing about strengthening the shoulder and upper back is that it often improves mobility at the same time. That’s where the Single Arm Band / Cable Row comes in.
This exercise works the upper back and rear shoulder muscles while encouraging better movement at the shoulder blade and thoracic spine. Done regularly, it can help you keep a strong, stable, and mobile upper body — key for preventing the cascade of problems that come with stiffness and weakness.
How to use it: Try 2–3 sets of 8–12 reps per side. Move slowly, pull through a full range of motion, and control the return. Focus on squeezing the shoulder blade back and down on each rep.
This is a great year-round exercise for golfers, and I include it frequently in Fit For Golf programs. It’s especially useful for players who have been told to strengthen their “rotator cuff,” as it trains the supporting muscles that keep the shoulder joint healthy.
