MYSWING 3D GOLF - FINDING YOUR BODY-SWING CONNECTION
We talked about lower body and core so what about the upper body?
Upper body is undoubtedly one of the most important parts in the golf swing as well since its directly connected to your club. When looking at upper body, shoulder mobility is a key but also the relationship between your shoulder mobility and trunk rotation and shoulder stability.
First, let’s look at shoulder joint rotation. Shoulder has a total motion of arc of 180 degrees between internal and external rotation. Normal ranges is about 90 degrees both directions in order to allow a good position at top of backswing and adequate rotate in the release in follow through without alteration of spine angle.
With a good 90 degrees shoulder external rotation that is supported well by the stability of the shoulder blade, it allows golfers to get into a good swing plane at the top in order to shallow in the downswing.
Secondly, the Scapulathoracic joint plays a key role in supporting shoulder rotation. The scapula (shoulder blade) stabilizers - rhomboids/ middle and lower trapezius muscles all attaches across the arm, shoulder blade and thoracic spine play important roles in stabilizing and rotating the shoulder blade along with your shoulder and arm to allow shoulder rotation to happen normally.
Last but not least, the Upper spine mobility also plays a role in determining how much your shoulder can rotate. As the joints are closely connected with a lot of muscles overlapping to help control the most mobile joint in the body - shoulder, it is important to maintain good thoracic spine mobility in order for shoulder blade to move accordingly without any compensations.
So to improve the mobility of your shoulder and stability - here’s a few exercises for you to try at home!
Press Ups - This helps with mobilizing the thoracic spine to allow more mobility for thoracic and shoulder blade rotation
Chest Stretch on Foam Roller Dynamic - This helps with opening up the chest and stretching of pectorals muscles while engaging lower trap and rotator cuff to mobilize the shoulders.
Supine Egyptian Presses - With the pectorals being relaxed, the inhibited rotator cuff muscles can be activated through this exercise to improve shoulder joint rotation and stability.
Brettzel Stretch - This helps with improving the mobility of the transverse line across body to help with both spinal and shoulder rotation.
Tall Kneeling Shoulder Flexion and Extension - This helps engage the shoulder blade stabilizers muscles in the back to strengthen for support and stability.
Resisted Shoulder Flexion Control - This continues to strengthen the shoulder stabilizers muscles with resistance to help build a stronger shoulder girdle.
Try these exercises out and let me know if you have any questions! Here’s also a short video on a Q&A explaining how shoulder mobility and stability works in the golf swing!