Women are less likely to work out with weights and do conditioning exercises than men. This has both its pros and cons. On one hand, their workout might be perfect for them--it may not involve repetitive movements of the shoulder muscles, which itself can cause micro tears and injury. On the other hand, they might be neglecting to keep in shape (or fit form) the muscles that are so involved in the all-important golf swing and the stroke--the rotator cuff muscles of the shoulder.

The shoulder is a golfer's most used joint. It has the widest range of motion of all joints in the human body. So, conditioning and strengthening of the surrounding muscles is key to preventing injuries such as rotator cuff injuries that are easy to happen but also easy to prevent. Not all delicate muscles around the shoulder joint can be isolated and conditioned. But, the more you learn about your shoulder's anatomy and exercises you can do to keep it serving you well, the quicker your game of golf will swing to new heights.

What is the rotator cuff?
The shoulder joint is kept stable by the muscles and tendons that run across the joint. There are four major muscles:

Subscapularis: Originates at the outer edge of the shoulder blade (scapula) on the anterior side and inserts at the top of the arm (humerus).

Supraspinatus: This muscle extends across the upper part of the shoulder blade and its insertion point is at the top of the humerus bone (the upper arm).

Infraspinatus: Originates at the outer edge of the shoulder blade on the posterior side and inserts at the top of the arm.
Teres minor: This muscle lies just below the infraspinatus. Its origin is the lateral border of the scapula and it inserts at the top of the humerus.
 

These major muscles and their associated tendons form the rotator cuff. They keep the ball-shaped upper end of the humerus in your shoulder socket.

The older you get and especially past 40, these muscles are more prone to injury.
 

Exercises to strengthen the rotator cuff

Ladies, do not fear. None of these exercises will give you the arms of a bodybuilder. They are meant to be done gently and in a very controlled manner.

With your own body weight

Stand with knees slightly bent and arms outstretched and to your sides with a slight bend in each elbow. Slowly extend your arms back until you feel a very gentle stretch. You can hold a doorpost for support. Hold this position for 10 to 15 seconds. Start out for 10 seconds and then work your way up to 15.

Repeat this exercise 10 to 15 times.

With light weights

Note: You do not have to use heavy weights: 1 to 5 lbs is sufficient. A can of soup, a Pilates weighted ball, or any light weight that’s easy to hold should be enough.

Flyes

Hold a weight in your right hand, stand upright and extend your arm out in front of you and parallel to the floor and in line with your shoulder joint. Slowly move your arm outward and backward until your arm is at 90 degrees from the starting point, with your arm still parallel to the floor. Make sure you do not extend your arm way back beyond the 90 degree mark.

Gradually move your arm in the same extended position back to the starting point.

Do 10 to 15 repetitions of this exercise and then do the same with your left arm.

Variation: Do the exercise while lying on your side. Move the arm that’s free.

L-flyes

Sit upright on a chair. Hold a weight in your right hand.

Hold the lower half of your right arm across your waist (right hand should be near left side of waist) with your elbow as close to your waist on the right side as is possible. Gradually move your lower arm out until your hand is at a 90 degree angle from its starting point. Then with controlled movements, take your arm back to the starting point.

Repeat this motion for about 10 to 15 times. And, then repeat with the other arm.

Lying L-flyes

The above exercise can also be performed lying down.

Supported L-flyes
It’s best to find a table or ledge where you can support your upper arm so that it is parallel to the floor while being extended out in front of you. You can be standing or sitting. Your arm should be in the same L-shape as it was in the L-fly except that your whole arm is at a 90 degree angle from your body and out in front of you.

Ladies, do your bit and your L’s. It’s kindness to your cuff and your shoulder will get tough!