Thera-Band exercises are very popular among fitness practitioners and ideal for improving your golf game. They are used by golfers across the spectrum for strengthening, conditioning, injury prevention and rehabilitation. Thera-Band exercises are favored due to the compact nature of the resistance bands, which allows for an effective workout in almost any environment.
Trunk Rotations on Ball
The internal and external obliques are responsible for trunk rotation which is critical for generating adequate force during the swing phase. Resisted trunk rotation on a stability ball can help increase overall core strength and the amount of power generated in your golf swing. Initiate this exercise by securing the Thera-Band to an object at waist level. While sitting on a stability ball, grasp the band at chest level and rotate your trunk away from the band. This should be held for 2-3 seconds and then returned to the starting position slowly. In order to advance this exercise and make it more functional, progress to a standing position. Assure that your feet are flat, proper posture is maintained and that your shoulders and head are turning in sync.
Diagonal Chops
Overall trunk and arm strength are essential to an effective golf swing. The diagonal chop exercise helps to improve core and upper body strength which results in improved coverage of the upper body in relation to the lower body throughout the swing. Initiate this exercise by securing the Thera-Band to the top of a door and position it at your side. Assume your normal golf stance and grasp the free end of the band. The band is pulled from a position of spine extension and rotation into downward diagonal across the body. In the ending position, the torso should be flexed and rotated in the opposite direction from where you started. Assure that your elbows are straight and that proper posture is maintained throughout the exercise.
Diagonal Lift
Shoulder range of motion along with trunk and arm strength are critical components of an effective golf swing. The diagonal lift exercise helps to improve core and upper body strength while adding trunk stability which results in improved swing width. Initiate this exercise by securing the Thera-Band to the bottom of a door and position it at your side. Assume your normal golf stance and then flex and rotate your trunk in order to grasp the band at knee level. The band is pulled from this flexed and rotated position into an upward diagonal across the body. In the ending position, the spine should be extended and rotated in the opposite direction from where you started. Assure that your elbows are straight and that proper posture is maintained throughout the exercise.
References
- Thera-Band Academy: Thera-Band Tubing Core Muscle Exercises
- Thera-Band Academy: Thera-Band Tubing Exercises for Golf
- Sports Injury Clinic: Sitting Twist
- Titleist Performance Institute: Chops (with Rotation) - Half-Kneeling w/ Tricep Rope
- Titleist Performance Institute: Lifts (with Rotation) - Half-Kneeling w/ bar
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