The second most common complaint in Nashville golfers is shoulder pain. With that comes common complaints of over-the-top, hiking, and missing turn. Whether pain is the initial problem or recurring swing lessons, shoulder mobility and stability are the common link in both. Let me describe to you what makes up the shoulder complex, how we can address these components, and how we can integrate physical improvements with swing mechanics.
What makes up the shoulder complex
The joints and bones that make up the shoulder complex include the humerus, the scapula (shoulder blade), the rib cage, and the thoracic spine (yes, even the spine is a part of the shoulder complex).
For golfers, we are especially keen on shoulder mobility, scapular stability, rib cage expansion (mobility), and thoracic spine mobility. Here is a break down of those movements…
-Shoulder external rotation, flexion, and internal rotation are all significantly important. More specifically, shoulder internal rotation is important on the lead side and shoulder external rotation on the trail side.
-Scapular stability includes the ability for the scapula to move appropriately on the rib cage.
-Rib cage expansion is mostly dependent on us addressing chronic posture and compensatory breathing patterns that shut down appropriate movement at the ribs that effect the shape of the rib cage.
-Already mentioned, thoracic spine rotation is the specific movement we want from the thoracic spine (though extension can be a major player in certain cases as well).
When these joints are working appropriately, we have the ability to move into deep joint range of motion while controlling it. We also can masterfully control the timing of the movement in and out of these joints and the joint positions.
Addressing each component of the shoulder complex
Shoulder joint true
Check out these movements that help improve mobility and stability at the humerus and scapula joint.
-DNS 5-month upper extremity
-Wall assisted shoulder capsule drill
Scapula-thoracic joint (Scapula on rib cage)
-DNS crowbar
-Downward dog for relative motion
-FRC shoulder flexion
Rib cage expansion
-Quadruped breathing
-Respiratory lat stretch
Thoracic spine rotation
-FRC thoracic rotation
-FRC thoracic CAR
Integrating shoulder complex mobility and stability
Here are a few moves that do a great job of puling these joints together.
-Hip airplane with reach
-Wall referenced hinge
-Side heel med ball slam, heavy
Conclusion
It is critical for golfers dealing with shoulder pain or recurring swing characteristics and stunted golf improvement to look at and get these specific joints assessed individually. From there, we know exactly what to work on. After that, emphasis should be put on putting these improvements back into global movement patterns and eventually to specifically improve and address your specific goals!
-Dr. Nick DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
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