Backswing Abdominal

            Place the anchoring strap in a doorframe at mid-thigh height.  Close the door so the tubing cannot be dislodged.  Grip the Golf club and get into a normal stance and move away from the door until you fell resistance.  Tighten your abdominal muscles.  Start your backswing away from the imaginary ball and against the elastic resistance.  Your arms and shoulders and upper body should be one stable unit.  Keep your arms straight (don’t bend at the elbows) and your hips from moving.  Your arms will not get very far before the Thera-band stops further motion.  Return to the start position and repeat.  Concentrate on pulling in your abdominal muscles with each repetition. 

Downswing Abdominal

            Grip the golf club with the Theraband attached.  Get into your normal golf stance and move away from the door until your arms are held part way into the backswing.  Tighten your abdominal muscles.  Take your downswing through the impact zone and against the elastic resistance.  Your arms and upper body should be one stable unit.  Keep your arms straight (do not bend at the elbows) and your hips moving.  Your arms should reach a position above your front foot before the elastic resistance will resist from going further.  Return to the start position and concentrate on pulling with your abdominal muscles. 

Middle Back Strengthening

            Hold each end of the tubing.  Raise your arms straight out to the front.  Keep your arms straight and spread your arms apart against the elastic resitance.  Squeeze your shoulder blades together as you do this exercise.  Fatigue should be felt behind our shoulders, and between your should blades.

Shoulder External Rotation

            Attach the anchoring strap in the doorframe at elbow height.  Close the door to secure the Theraband.  Stand beside the attached tubing  Hold the grip with your hand furthest from the door.  Keep your elbow bent and your upper arm against your side.  Rotate lower arm away from your body and against the elastic resistance.  Fatigue should be felt in the back of your shoulder.  Face the other way and repeat the exercise.

Shoulder Internal Rotators

          Attach the anchoring strap to the door.  Grip the golf club in your hand closet to the door.  Keep your elbow bent and your upper arm against the elastic resistance.  Fatigue should be felt in the front of your shoulder.  Face the other way and repeat on your other side.

Wrist Flexors

         Sit down.  Rest the outside of your right forearm on the top of your right thigh, and do the same on the left side.  Keep your forearms in contact with your tight he entire time and slowly curl your wrist as far as possible against the elastic resistance.  Fatigue should be felt on the back of your wrist and the inside of your arm.

Wrist Extensors

        Sit down.  Rest the outside of your left on right forearms on you thighs.  Grip the golf club in your hand palm down.    Add resistance by shorting the Theraband length, and placing it under your foot.   Keep your forearm on your thigh the whole time.  Slowly curl your wrist up as far as possible against elastic resistance.  Fatigue should be felt on the back of your wrists and on the outside of your arms.

Push-ups

         Lie on your stomach.  Place your hands a little more than shoulder width apart.  Tighten your abdominals and keep your body in a straight line.  Lower yourself to about 6 inches of the ground.  Then straighten your arms to go back up.  Your arms should straighten completely.  Return to the start position and repeat.  Fatigue should be felt in the back of your upper arm and in your abdominals.  You should not do this exercise if you have low back pain.

Abdominal Curls

      Lie on your back with your knees bent.   Pull your toes ( but not your heels) heels off the floor.  Place both hands on your thighs and when you sit-up let them slide up your thigh.  Curl up until your finger tips reach your knee cap.  Your shoulder blades should come off the floor.  Hold for 2-3 seconds.  Return to the start position and repeat 10-20 times.  If you are experiencing and back pain do not perform exercise.