[kbclements]

Having come out second best in an unfortunate meeting of car and train in the early 80's, I was told that my left arm would be useless and my golf was over. There weren't any pieces of my shoulder big enough to wire together. I worked like a dog in physio for a lot of years and I've developed a few exercises that allow me to play some decent golf.

Whenever I hit the fridge for a snack or a beverage, I pay for it by leaning into the kitchen counter, my hands on the counter edge, my elbows at my
sides. I then slide my feet back to the point where I feel my heels wanting to rise. Then, I do what amounts to a modified push-up, my chest lowering to the counter, then pushing away with my arms until they are
fully extended. I lean into one arm then the other then both take the weight equally. 45 reps done several times each day (depending on your snacking frequency) will result in a good stretch for the back of the legs and stronger shoulders and triceps.

Then it's the rotator cuffs that I want to work on. I have found that washing the back, neck and shoulders with a soapy washcloth does the job well.
While bathing or showering, use a circular motion in each direction, 10 times, first by putting the soapy cloth behind your back to the same side`s lower back then do the opposite side lower back and then do the opposite side shoulder blade. Finally, reach behind your neck and wash in circular motions toward your shoulder blades to the left and right. Repeat this for the other hand reaching around and you not only have a clean neck and back but you have also stretched and strengthened your rotator cuffs. I find that the circular motion works best and the 10 reps in each direction is sufficient, and you will notice that these motions becomes easier as the muscles strengthen.

My range of motion aint great and I still deal with chronic pain but I can play and shoot in the 70's as many times as not, hitting or swinging.