Virginia Golfer November / December 2014 | Page 29

Fit for Play

Band Aid
Simple exercises using resistance tubing can work wonders
to help strengthen, stretch and improve your body’s mobility
by RYAN THIELE, CERTIFIED STRENGTH AND CONDITIONING SPECIALIST
with TOM CUNNEFF | Illustrations by BARRY ROSS

WITH OUR BUSY SCHEDULES, it

can sometimes be difficult to get to the gym. However, that
doesn’t mean you can’t get in a workout and keep important
muscle and joint groups in shape to help protect from
injury and get the most out of your swing. All you need is
a fitness band with handles (get one at a sporting goods
store with moderate resistance or about 8 to 12 pounds of
tension) and a place to anchor it at home.

3. ABDUCTION

1. SHOULDER FLEXION AND EXTENSION

Attach a resistance band around a sturdy support or pole at chest
height, then engage your abdominals by pulling your stomach in
toward your spine. While keeping the arms straight and standing with
a slight bend in the knees, raise your arms together overhead as far
as your shoulders will allow. Then lower your arms downward past
your hips as far as they will go. Keep your core tight and perform
three, 30-second sets.

2. SQUAT AND ROW

With the band in the same position around a support
or pole at chest height, take several steps back to
tighten the band with your arms extended out in front.
Squat as low as you can while keeping your arms
extended and perform a row (bring your hands to the
sides of your chest) while keeping shoulder blades
back and chest out. Return the arms to the extended
position out in front and repeat. Do three sets of 15 to
20 repetitions.

Move the resistance band down to foot
height and loop one handle through
the other and around the ankle or ball
of your left foot. Make a 90-degree
turn to the left so that you’re standing
perpendicular to the pole or support
(your right shoulder will be closest).
While keeping a slight bend in your
right knee and a straight left leg, kick
your left leg away as high as possible
from the attachment site. Next, slowly
return it to the starting point. Keep
tension on the band at all times.
Perform two sets of 20 repetitions on
each leg.

Co-author Ryan Thiele is a former Division I
college golfer based in Charleston, S.C., who
develops customized diet and exercise
programs for golfers at www.goldstandard
strength.com. Co-author Tom Cunneff is a
senior editor at Links magazine and is a
regular contributor to Virginia Golfer.

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