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Thera-Band Tubing Exercises for Golf

Created By: The Academy

Description:
These exercises are designed to help improve strength and prevent injury.

Instructions:
Perform these exercises with a resistance that allows you to complete 15-20 repetitions to fatigue; start with one set and progress to 2 sets of 20. Increase to the next color resistance level when these exercises become easy.

Thera-Band Tubing with Door Anchor

Thera-Band Tubing with Door Anchor
Instructions:
Pull webbing of Door Anchor through clasp to create 2 loops at end opposite of disk. Slide one handle of the tubing up through one loop and then down through the second loop of the Door Anchor. Pull and tighten the Door Anchor loops down securely on the tubing to fix length as needed.

Thera-Band Tubing Forearm Pronation

Thera-Band Tubing Forearm Pronation
Instructions:
Secure the middle of the tubing under one foot. Grasp the handle with your wrist facing upward and forearm resting on your thigh. Slowly rotate your forearm so your palm faces downward. Hold and slowly return.

Thera-Band Tubing Forearm Supination

Thera-Band Tubing Forearm Supination
Instructions:
Secure the middle of the tubing under one foot. Grasp the handle with your wrist facing down and forearm resting on your thigh. Slowly rotate your forearm so your wrist faces upward. Hold and slowly return.

Thera-Band Tubing Wrist Extension

Thera-Band Tubing Wrist Extension
Instructions:
Secure the middle of the tubing under one foot. Grasp the handle with your wrist facing downward and forearm resting on your thigh. Slowly extend your wrist upward. Hold and slowly return.

Thera-Band Tubing Wrist Flexion

Thera-Band Tubing Wrist Flexion
Instructions:
Secure the middle of the tubing under one foot. Grasp the handle with your wrist facing upward and forearm resting on your thigh. Slowly bend your wrist upward. Hold and slowly return.

Thera-Band Tubing Shoulder External Rotation

Thera-Band Tubing Shoulder External Rotation
Instructions:
Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side and bring your forearm in front of your body. Grasp handle and pull outward, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.

Thera-Band Tubing Shoulder Scaption

Thera-Band Tubing Shoulder Scaption
Instructions:
Grasp both handles and stand on the middle of the tubing. Lift your arm out to your side and slightly forward (about 30 degrees from your body). Keep your elbow straight and palm facing forward. Lift to shoulder level, hold and slowly return.

Thera-Band Tubing Elbow Extension

Thera-Band Tubing Elbow Extension
Instructions:
Stand on the middle of the tubing. Extend your shoulder and grasp handle with your elbow bent behind you. Straighten your elbow, keeping your shoulder extended. Hold and slowly return.

Thera-Band Tubing Functional Golf Swing Exercise

Thera-Band Tubing Functional Golf Swing
Instructions:
Stand on the middle of the tubing with your feet a shoulder-width apart. Grasp both handles together in front of you as you would hold a golf club. Assume the posture that you would address the ball with during your golf swing. Perform the ‘take-away’ against the resistance of the tubing, and then complete the swing and follow-thru.

Thera-Band Tubing Diagonal Chopping

Thera-Band Tubing Diagonal Chopping
Instructions:
Begin with one end of the tubing secured to the top a door or sturdy object at your side. Take a wide stance and grasp the other end of the tubing above your shoulder by extending and rotating your trunk. Continue to look at the handles as you pull the tubing downward, rotating and bending your trunk, stretching the tubing across your body. Keep your elbows straight. Hold and slowly return.

Thera-Band Tubing Diagonal Lifting

Thera-Band Tubing Diagonal Lifting
Instructions:
Begin with one end of the tubing secured under one foot. Take a wide stance and grasp the other end of the tubing at your knee by bending and rotating your trunk. Continue to look at the handles as you lift your trunk and rotate, stretching the tubing across your body. Keep your elbows straight. Hold and slowly return.
Purchase Products Used in this Exercise Routine:

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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