Therapy bands are elastic bands used primarily for rehabilitation following an injury. However, they also can be effectively used for strength training, injury prevention and sport-specific fitness. As a golfer, there are many benefits to keeping a few therapy bands around, including versatility, convenience and safety.
Training with therapy bands can provide similar muscle recruitment as weight training, while using less joint force and creating a constant tension that adds an element of stabilization, balance and core recruitment. They are extremely effective for golf training due to their variable resistance, flexibility and ease of motion.
Another major benefit to bands is that you can perform a wide variety of exercises with one band. Their versatility, light weight and ease of use gives you the ability to work out at home, in the office and even on the course. Because of this, I recommend always keeping a therapy band in your bag for quick workouts and pre-round warmups.
Below are three of my favorite therapy band movements for golf performance and injury prevention.
External Shoulder Rotation
Ensure that the band is securely attached to a sturdy object or door at elbow height. While keeping your upper arm tight to your side, grip the band and bend at the elbow to bring your lower arm parallel to the ground. Rotate your forearm to the front of your body, pause and control the movement back to the starting point.
Sit and secure the center of the band under your foot. With your elbow bent, stabilize your forearm on your thigh and grip the end of the band, palm facing up. Slowly bend your wrist, allowing your hand to move downward, pause and slowly return to starting position.
Supination is simply a reversal of the pronation movement. Sit and secure the center of the band under your foot. With your elbow bent, stabilize your forearm on your thigh and grip the end of the band, palm facing down. Slowly bend your wrist, allowing your hand to move upward, pause and slowly return to starting position.
As you can see, keeping therapy bands handy can be a cheap and effective way to increase flexibility, stability and overall range of motion. Keep some nearby and use these techniques to help you improve all three.
Josh Biard is the Fitness Director at Four Seasons Golf and Sports Club. He oversees the daily operations of the fitness center including personal training, small group training, nutrition, analytics and the fitness desk experience. While at Arizona State University in Tempe, Arizona, Josh became a NASM Certified Personal Trainer, Sports Fitness Specialist and Wellness Coach. You can contact Josh at 972-717-2592, firstname.lastname@example.org.