The Rotator Cuff Dribble Exercise is a great way to improve the stability of your rotator cuff, enabling more consistent and efficient golf swing dynamics, while protecting you from injury.
The Rotator Cuff Dribble Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.
Equipment
This exercise requires a medicine ball and a wall to throw it against.
Use a moderate weight that enables you to maintain control and proper form.
Quality of movement is much more important than how heavy a ball you are using.
See How Much Weight Should I Lift? for more information.
Figure 1. Rotator Cuff Dribble Exercise Video.
Steps
- Start by standing in an athletic position, facing wall just in front of you, holding a medicine ball in one hand above your head and out to one side, with your shoulder and elbow flexed to 90 degrees.
- Moving nothing but your arm, dribble (bounce) the ball against the wall for the desired number of repetitions.
- Repeat with the other arm.
Try to keep your torso, shoulder and elbow as stable as you can, limiting the movement to your forearm and hand rotating around your elbow.
Keep your abdominal muscles engaged, chest up, back flat, and your shoulder blades back and down.
You should feel it working your shoulder.
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