During the golf swing, the shoulder complex has to move through a substantial range while coordinating with thoracic rotation and scapular movement.

If a golfer lacks shoulder mobility, the body will often try to find that movement somewhere else. From a golf-fitness standpoint, that's exactly the type of compensation we want to minimize.

This exercise gives you a nice way to prepare the shoulder before swinging while also giving the golfer some immediate feedback about how freely each shoulder is moving.

• Before golf or a golf workout:
  • 1–2 sets × 5–8 slow circles in each direction, per arm

1. Stand sideways next to a wall with the shoulder you're working closest to the wall.
2. Extend that arm and slowly perform a large circle, bringing the hand around the body while staying as close to the wall as comfortably possible.
3. The goal is to make the circle smooth and controlled, allowing the shoulder blade to move naturally as the arm travels through the range.
4. Keep your torso relatively stable. A small amount of natural movement is fine, but don't rotate the entire body simply to get the hand around.
5. Perform several circles and then reverse direction.
6. Turn around and repeat on the opposite shoulder.
7. Start farther from the wall and gradually move closer as mobility improves.

• Think "make the biggest smooth circle you can control."
• Let the shoulder blade move naturally rather than trying to pin it down.
• Keep the ribs relatively controlled and avoid using the lower back to gain extra range.
• Move slowly through the portions of the circle that feel most restricted.
• Use your distance from the wall as the progression. As mobility improves, move slightly closer.
• Compare sides. One shoulder may require a little more distance from the wall than the other.
• Don't worry about touching the wall throughout the entire movement—the wall is primarily there to constrain the movement and provide feedback.
• For a golf warm-up, prioritize fluid movement over maximum stretching.