3 Exercises to Improve Shoulder Stability and Mobility  For Golfers

Shoulder issues are one of the most common problems in golf, often leading to a golf shoulder injury that causes missed training time or rounds. They are often caused by tightness and weakness from poor lifestyle habits, including long periods of sitting and poor posture. Improving shoulder stability and mobility helps your shoulders move the way they’re meant to, allowing you to train, practice and play without constantly being in pain. This is where a consistent shoulder stability workout and targeted shoulder mobility exercises make the biggest difference.

Why Shoulder Stability and Mobility Matter

The golf swing puts repeated stress on your shoulders. Without proper stability and mobility, that stress can lead to pain, reduced range of motion and slower swing speed.

The exercises below are part of the structured programs in The Golf Fitness App, designed to help you progress safely while improving your swing and reducing injury risk.

1. Side Lying Serratus Press

This exercise targets the serratus anterior, a key muscle for shoulder stability and proper shoulder blade movement. When this muscle is weak, golfers often compensate through the neck or upper traps.

How to do it:

• Lie on your side with your knees bent at 90 degrees, holding a dumbbell in each hand. The bottom arm rests on the floor for stability.

• Extend the top arm straight toward the ceiling.

• Keeping your body completely still, press the top shoulder toward the ceiling, then slowly lower back to the starting position under control.

Sets & Reps: 3 x 10 Each Side

2. Foam Roller Chest Opener

Tightness in the chest and front of the shoulders can limit rotation and pull the shoulders forward. This drill helps restore better posture and improve shoulder mobility.

How to do it:

• Lie on a bench with a foam roller placed lengthwise along your spine, supporting your head and tailbone.

• Bend your knees and lightly engage your core.

• Slowly open your arms out to the side, allowing your chest to expand.

• Keep your chin tucked and your shoulder blades gently in contact with the foam roller.

• Relax into the stretch and breathe deeply.

Sets & Reps: 3 x 30 Seconds

3. Face Pulls

Face pulls strengthen the upper back and rear shoulder muscles that help keep the shoulders healthy and properly aligned throughout the golf swing.

How to do it:

• Attach a resistance band at face height.

• Grip the band with your thumbs pointing back.

• Step back to create tension and stand tall.

• Pull the rope toward your face while driving your elbows back and slightly out.

• Squeeze your shoulder blades together at the end of the movement.

Sets & Reps: 3 x 12

How to Use These Exercises

These exercises can be performed two to four times per week as part of a warm up, mobility routine or strength session. Start with light resistance and prioritize quality movement over heavier weight.

If your goal is to increase distance while staying healthy, shoulder stability and mobility should be a consistent part of your golf shoulder workout routine.

For guided programs, exercise demos and structured golf specific training plans, explore the J Golf Fitness app or apply for online private training.

This post was written by Jacob Molnar, World Long Drive Professional and founder of J Golf Fitness.