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www.golfband.co.uk - Resistance Bands to Improve Your Game

www.GolfBand.co.uk - Tips on Usage

The GolfBand is made of latex which is an organic natural substance and will break down and deteriorate after a while. It should therefore be protected from extreme temperatures, chemicals, perfumes, sweat and moisture which may cause increased deterioration.Abrasions from grit or stones in shoes, rough flooring or surfaces and jewellery may create small tears in the rubber and this increases the risk of the rubber tearing (Do wear metal spikes!)

Storing the products properly will help prolong the life of the product. The GolfBand should be dusted with talcum powder from time to time. This prevents the rubber from sticking together when it is warm and will ease the process of tying & untying the band.When tying your GolfBand use a loose knot or half bow so that it can be quickly and easily untied.  Do not use fingernails to untie! Alternatively use the GolfBand® clip instead of a knot.

Whenever possible, while exercising, try to maintain the natural width of the GolfBand.  This will prevent the GolfBand from sliding up the legs or digging into the hands.Men should wear high enough socks to prevent the GolfBand from pulling at leg hair.GolfBand products can be used to improve golf specific  fitness, strength and flexibility of all ages and golfing ability, just find the right coloured/strength band for you, from Green (the easiest) to Grey (the hardest). GolfBands can even be combined for added strength!

Holding/tying the Golf Band 

Either grip the band tightly or wrap it loosely around the hands from each end, until your create the desired resistance. When exercises require you to tie a knot in the GolfBand or attach the band to an accessory use a double knot, or use the clip!
Golfband accessories

You can use the accessories to make certain exercises more comfortable

Use the Ankle cuff for some lower body exercises, the wrist cuff for shoulder & arm exercises.

Use the foam handle for arm & shoulder & wrist exercises.

Use the clip to tie the band or attach it to an accessory.

Use the assist strap for stretches & to anchor the band to a fixed object (sturdy pole, railing or fence) or as a door jam* - so you can perform gym-like exercises.

*If using as a door jam pass the assist strap through the hinged side of a door and doorframe so that the safety nub on the assist strap is behind the door. Close the door securely! Thread the Dyna-band through the large loop of the assist strap and knot/clip if necessary.. Before each exercise check that the door is closed tightly and perform a test by pulling the band firmly. 

Warm Up

Before you take part in any exercise you should warm up the body appropriately.  This will include some form of light cardiovascular work, mobilisation of joints, followed by a range of stretches.

Strength Training Guidelines

Strength train on non consecutive days 2 or 3 times a week.Try to complete 1-2 sets of the suggested number of reps of each exercise (rest briefly between sets).

The mature golfer should perform more repetitions per set, with a lower resistance band. Remember to exhale on the exertion phase of an exercise.

All movements should be slow & controlled.

Maintain the tension in the band at all times.

Choose the level of resistance which suits you, it’s important to exercise through your normal range of motion. (Partial range of motion results in less strength gain & going past normal range can cause injury).

When the last few repetitions of a set are challenging, you have the correct resistance and tension. Increase/decrease the tension of the band accordingly. Once you can easily complete 2 sets it’s time to move on to a stronger band.

Don’t grip the handle too hard.  Keep your wrist ridged & your hand in line with your forearm.

Keep joints (elbows & knees soft), do not lock them out! 

Allow 2 hours between Golf conditioning & playing golf (or vice versa).

Stretching Guidelines

In order to maintain flexibility it is important to stretch before & after strength training exercises or a golf session.

Each stretch should be held for 15-30 sec, a mild discomfort should be felt- but no pain!Exhale then move into the stretch position, hold for 10 seconds before increasing the stretch slightly for a further 5-20 secs.

Keep breathing throughout the stretch.

Post Golf / Exercise Cool Down

After any exercise session or game a cool down must be performed. This is where a light session of cardiovascular work is performed, followed by a range of stretches for your legs, chest & back muscles.

Drink plenty of water to after your game to rehydrate your muscles particularly on a hot day!