Fitness Friday: Mike Boyle Saves Your Shoulders

Rotator cuffs allow the club to be swung on the correct plane, stabilizing it through the impact zone, which translates to better shots. If you want to improve the functionality of your rotator cuffs, nationally-known strength coach Mike Boyle has a two-part program for you to follow.

Released on 11/6/2015

Credits

Starring: Mike Boyle

Transcript

00:12
Michael Boyle,
00:13
Mike Boyle Strength and Conditioning for Golf Digest.
00:15
We wanna talk a little bit about rotator cuff training.
00:17
The first thing I'm gonna tell you
00:18
about rotator cuff training,
00:19
the number one way to not have rotator cuff problems
00:22
is don't do things that irritate your rotator cuffs.
00:24
I know that sounds simple,
00:25
but when we think about stupid exercises like upright rows
00:28
and behind-the-neck pull-downs and behind-the-neck presses.
00:31
If you're doing stuff like that,
00:32
you're gonna chew your shoulders up.
00:34
Your shoulders are gonna be no good.
00:35
So the number one thing if you wanna have healthy
00:37
rotator cuffs is don't do dumb things
00:40
that irritate your shoulders.
00:41
From that standpoint,
00:42
the second thing we wanna do is
00:44
develop some upper body, some mobility.
00:46
We've talked a little bit about hip mobility.
00:48
We start talking about shoulder mobility.
00:49
What we're really looking at here
00:52
is we wanna develop some external rotation.
00:54
We like an exercise that we call a floor slide.
00:56
So if you can imagine I'm gonna lay here,
00:58
feet flat,
00:59
head flat.
01:00
What I wanna do is get the backs
01:01
of my hands against the floor.
01:03
Some of you may be like this.
01:04
If you're here,
01:05
you're already lacking in that external rotation.
01:08
That's gonna be a problem,
01:10
but when you can get to here;
01:12
all we wanna think about, big exhale.
01:14
(exhaling)
01:17
I like to think that I'm blowing my hands up.
01:20
That's the vision that I wanna get.
01:22
Come back down inhale through my nose.
01:26
Big exhale through my mouth.
01:28
(exhaling)
01:30
I don't wanna shrug my shoulders up.
01:31
I'm not up here.
01:32
I'm trying to keep my shoulder blades pinched
01:35
down and together, develop that external rotation.
01:37
I wanna think that I'm gonna sand my arm against the floor.
01:40
So it's active external rotation.
01:42
It's turning my rotator cuff on.
01:44
It's asking my internal rotators,
01:47
my pecs,
01:48
my lats,
01:48
my subscapularis,
01:49
to relax and lengthen out and let me get in this position.
01:52
So this is a great exercise to start every day with.
01:55
I don't care whether you're working out,
01:56
whether you're golfing,
01:57
whatever it is.
01:58
Think about doing 10 floor slides,
02:00
10 big five-second exhales.
02:02
So if I'm here I'm up,
02:04
one, two, three, four, five.
02:07
I should be exhaling that whole time,
02:09
which I can't do while I talk;
02:10
but hopefully you'll get the idea.
02:12
From there I love to do just
02:14
some simple rotator cuff strengthening.
02:17
I think lots of people like
02:21
this really simple kind of
02:23
probably this way you know
02:24
if we said external rotation zero degrees.
02:27
I do not like this at all.
02:29
We want to be in this kind of 90-45 position
02:33
that you'll see when we get up here.
02:35
So if you look, and I'm gonna,
02:38
the Keiser machines are great for this
02:39
because you can get really small increments.
02:41
So I'm gonna be here.
02:42
This would be 90-90.
02:44
This would be 90-45,
02:46
and I'm gonna work on external rotation.
02:50
Again thinking I'm not up here.
02:53
That shoulder blade is down,
02:55
and I always tell everybody
02:56
I want you to think that you're rotating
02:58
along the long axis of your humerus.
03:02
We are going to do both external and internal.
03:04
Internal rotation,
03:06
the act of bringing it inside,
03:09
has fallen out of favor in shoulder training.
03:11
My friend Daniel Crumback,
03:12
who's a Canadian physical therapist,
03:13
had advocated for me to do more internal rotation,
03:16
which I started doing.
03:17
My shoulders have felt significantly better.
03:19
You can internally rotate more weight
03:21
than you can externally rotate.
03:22
External rotation you're gonna have to
03:23
deal with really really light weights.
03:25
You can use bands.
03:26
I like the Keiser,
03:28
but a band is gonna be no problem;
03:29
but think more about like I said this 90 degree abduction,
03:33
about a 45 degree angle here away from your body
03:35
and getting that external rotation.
03:38
Same position when you're getting internal rotation.
03:40
So if you can develop some range of motion,
03:42
some external rotation which is this action right here;
03:45
and then you can get some strength
03:46
in internal and external rotation,
03:48
but in a little more functional position
03:50
like that 90-45 position.
03:52
It'll go a long way towards helping your rotator cuffs.
03:54
Again Michael Boyle,
03:55
Mike Boyle Strength and Conditioning for Golf Digest.
03:57
Thanks.
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