Overland ParkBlog
July 30, 2025
6 Shoulder Mobility Drills Every Golfer Needs for a Stronger, Safer Swing
Golf is a game of power, precision, and mobility. Your shoulder joint (glenohumeral), upper back (thoracic spine), and shoulder blade region (scapulothoracic joint) must work together with full flexibility and control—from the top of your backswing through the follow-through. If any part of that chain is tight, weak, or dysfunctional, it can lead to poor mechanics, limited distance, and eventually injury.
That’s why shoulder mobility isn’t just about comfort—it’s a performance edge. Whether you’re a weekend warrior or playing competitively, adding these six shoulder and thoracic mobility drills to your warm-up or recovery routine can help you feel looser, swing freer, and keep your body resilient over 18 holes (and beyond).
1. Cross-Body Shoulder Stretch
Why it helps: This stretch targets the posterior rotator cuff muscles and helps improve shoulder flexibility for a smoother backswing and follow-through.
How to do it: Stand tall or sit in a comfortable position. Bring your right arm across your chest, keeping it straight. Use your left hand to pull your right arm closer to your body. Hold for 30 seconds, then switch arms.
2. Wall Angels
Why it helps: This stretch improves shoulder external rotation, crucial for maintaining proper club positioning throughout the swing.
How to do it: Stand with your tailbone and shoulder blades against a wall, and your heels can be a few inches forward. Place your arms low at your side, palms facing forward. Raise your arms overhead as if you were performing a snow angel or jumping jack, while keeping your forearms against the wall. Lower your arms back to your side, and repeat 15–20 times.
![Golfer doing wall angels for shoulder mobility and posture improvement](https://www.trumovekc.com/wp-content/uploads/2025/07/wall-angels-shoulder-mobility-golf.jpg" "Wall Angels for Golf Shoulder Mobility")
3. Doorway Pec Stretch
Why it helps: This stretch primarily targets the chest muscles, which, if tight, can limit your backswing.
How to do it: Stand in a doorway and place your elbow on the frame at shoulder height. Step forward with one foot until you feel a gentle stretch across your chest and shoulders. Hold for 30 seconds, then relax.
4. Internal Rotation Stretch with a Towel
Why it helps: This stretch increases internal rotation, a crucial movement for achieving a full and controlled backswing.
How to do it: Hold a towel or resistance band behind your back with one hand overhead and the other behind your lower back. Gently pull the towel upward with your top hand to stretch the lower shoulder. Hold for 30 seconds, then switch sides.
5. Thoracic Spine Wall Rotation
Why it helps: This exercise helps improve shoulder mobility by enhancing thoracic spine rotation, a key movement in the golf swing.
How to do it: Stand with your side next to a wall, with your outside leg on a step. Place both arms outstretched in front of your body, on the wall. Raise your inside arm up and overhead against the wall, until it is pointing behind your body. Raise the same inside arm back overhead to the starting position. Repeat for 15–20 reps, then switch to the other side.
6. Thoracic Spine Extension over Foam Roller
Why it helps: The pressure on your back provides the same gliding motion at each vertebra required in various phases of a golf swing, especially with a driver.
How to do it: Recline on the floor with a foam roller under your upper back. Lift your hips and extend your back over the foam roller. Gently and slowly roll up or down your back (avoid the neck and low back areas). Try 30–60 seconds, then relax.
Don’t Just Swing—Move Better
Mobility is a foundational skill for golfers. Whether you’re working on swing consistency, power, or simply staying pain-free, these drills can be a game-changer. Add them to your regular routine and give your body the freedom to move through your full range.
Need help with shoulder pain or mobility?
TruMoveKC’s physical therapy team specializes in treating golfers. Book a movement evaluation today and take your game to the next level.
The content provided in this blog post is for educational purposes only and reflects the expertise and clinical experience of TruMove Physical Therapy staff. It is not intended as a substitute for medical diagnosis or treatment. Always consult your healthcare provider before beginning a new exercise or treatment plan—especially if you’re dealing with pain, injury, or chronic conditions.
