Shoulder Exercises for Golfers Over 60: Keeping the Turn

A golf swing asks a lot of the shoulder. The upper body turns back and through, and the shoulder blade (scapula) slides around the rib cage while the arm moves on top of it. The rotator cuff, a group of small muscles around the shoulder joint, steers and steadies that motion.

Muscle strength and mobility both matter as we age. A 2026 review found that strength, mobility, body composition and posture are each linked to shoulder pain and disability in adults 60 and over [R28]. Those are things you can train, which is good news for golfers.

There isn't strong golf-specific research, so most of what follows comes from studies of shoulder pain and exercise in general. If your shoulder aches after nine holes, the pattern may be worth a look. Golf shoulder pain: the lead shoulder, the trail shoulder and the follow-through covers how the swing loads each side.

• For rotator cuff-related shoulder pain, resisted exercise that progresses over time probably helps. Unloaded movement alone does not move pain much [R01].
• Programs that teach control and coordination may reduce disability slightly more than generic exercise in the short and medium term. We don't fully know why [R02].
• A 2025 review found that mobilization and stretching improved function and pain over about two months. Scapular stabilization exercise improved pain and function too [R03].
• A 2026 review found that exercise helped reduce pain and improve function and range of motion in middle-aged and older adults with this type of shoulder pain [R04].
• Resistance training helps older adults keep muscle strength, mobility and independence [R06].

The WHO advises adults 65 and over to do balance and strength work on at least three days a week, and to move in some way every day [R07]. For a broader look at staying active, see active aging and functional fitness.

1. Warm up with a slow turn (seated or standing). Hold your hands in front of your chest and turn gently to each side, 10 slow turns each way. Stop before any pinch.
2. Squeeze the shoulder blades (seated or standing). Draw your shoulder blades down and back, hold for 5 seconds, and relax. Repeat 8 times. This is the kind of scapular work that studies link with better pain and function [R03].
3. Reach across the body (seated). Sit tall and reach one hand diagonally across your body toward the opposite hip, then return slowly. Keep the motion smooth and within a comfortable range.
4. Turn the upper body (seated). Sit tall with your hands crossed on your chest. Turn the upper body slowly while keeping your hips facing forward. Go a little further each week, but never to sharp pain.
5. Add light resistance slowly. Use a light band, light weights or your other arm pushing back, and progress only when the last set felt controlled. This matches the progressive approach that the research supports [R01].
6. Plan rest days. Muscles are thought to adapt between sessions, so rest days matter. Two or three short sessions a week is a practical start for many people.