Parsonsgolfperfpormance.com, today let's look at external rotation with the shoulder.
An easy way to check it is standing up nice and tall, how far back can we rotate the arm without obviously using extension in through the back.
This becomes extremely important whenever we drop down in the swing and we make that back swing, where does that arm go? Are we allowing that elbow to get high? Is it turned in getting up? How's that scapula reacting? A lot of different things.
Another simple way to check this and we're just going to follow along with the progress.
If I go from here how high up can I get both of these to raise? As I'm lifting, we can see mines not going up very high.
We want to obviously increase that.
A couple of different things we want to do.
Have a speed stick because it's a little bit more durable than a club.
We just loop it down through the back and we're just doing a shoulder figure four stretch.
We can see I have actually a lot of range that I can work it through.
I'm just unable to use the muscle strength to get it back there.
I'm just going back holding for a few seconds, trying to improve that.
Obviously do the other side but I'm going to cut that out just to speed it up.
You want to use a tennis ball.
You can get a little bit more aggressive if you use a lacrosse ball.
With the tennis ball I want to get down into peck major and minor up in through this shoulder, working on the front for any tightness as well as back into this rear delt, working through range of motion.
We're going to start on the chest and I'm simply just going to lean into it.
Work that around and look for any really tight and uncomfortable areas.
I have a lot.
I can just move my arm around as I'm doing that and really hammering that up.
It's pretty uncomfortable right here working up towards that shoulder a little bit more.
The end goal is to work this entire area to where we don't have any issues.
Now I'm going to flip over and spend a little bit of time on the back and trying to get it so that you can see as much as possible.
Really leaning into it.
Just working that arm again, through range of motion trying to improve.
I'm actually going to turn into it as I'm bringing my arm across.
I felt a nice little release running through there.
Again, this is not very comfortable for me.
The reason it's not very comfortable is we have those restrictions.
I have those restrictions, you may not.
I'm going to be able to get those arms up higher as I check that club so that I can improve that external rotation.
You can see I'm just pushing this hand down, I'm actually making some decent progress in through there.
My ball keeps slipping on this floor.
There we go.
That's I'll I'm going to do right now.
We'll go back.
I'm going to use my club again.
Back down and as I lift, you can see now that my right is going up pretty good.
I spin all the way around, check the difference in the right versus the left.
Get rid of the club.
As high as I can take it, left's not going up very high, right's going up quite a bit higher.
Definitely something good for you to do.
Use that club, stretch it out.
But more importantly tennis ball, lacrosse ball, whatever we can dig down deep, break up that fascia in the muscle so that we can restore range of motion.
Get that back to a healthy range.
Again, we want to be able to externally rotate back as much as we can to allow it to stay down in that proper turn, get that club set.
It's going to help us build up and get into a much better place to drop that club down onto the correct slot.