Golf Exercises

JetFlex™

Basic Strengthening exercises Using JetFlex

1. Backswing
   Grip both of the JetFlex handles, one handle in each hand. Get into your normal golf stance and move the handles apart in front of you until you feel resistance from JetFlex.Tighten your abdominal muscles. Start your backswing away from the imaginary ball. Your arms, shoulders, and upper body should be one stable unit. Keep your arms straight and your hips from moving. Return to the starting position and repeat the process. Concentrate on pulling in your abdominal muscles with each repetition.
   
2. Downswing
   Grip both the handles, one handle in each hand. Get into your normal golf stance and move JetFlex handles apart. Swing away until your arms are held part way into the backswing.(Picture 1 Below) Take your downswing through the impact zone and against JetFlex. Your arms, shoulders, and upper body should be one stable unit. Keep your arms straight and your hips from moving. Your arms should reach a position above your front foot before stopping with JetFlex (Picture 2 below). Return to the starting position and repeat the process. Concentrate on pulling in your abdominal muscles with each repetition.

   Downswing Picture 1

   Downswing Picture 2

3. Shoulder External Rotators
   Grip the both handles, one in each hand. Keep your elbow bent and upper arm against your side (Picture 1 below). Rotate your lower arm away from your body and against JetFlex resistance (Picture 2 below). Fatigue should be felt in the back of the shoulder as you do this exercise. Repeat the exercise switching hands.

   External Rotator Picture 1

   External Rotator Picture 2

4. Shoulder Internal Rotators
   This exercise is the opposite of the External Rotator above. Grip the both handles, one in each hand. Keep your elbow bent and upper arm against your side. Pull JetFlex out to your side until resistance stops you. Rotate your lower arm into your body and pushing throught against JetFlex resistance. This is an out to in exercise. Fatigue should be felt in the front of your the shoulder as you do this exercise.

   Internal Rotators Picture 1

   Internal Rotators Picture 2

5. Rhomboid and Middle Trapezius
   Hold both JetFlex handles, one in each hand. Keep your arms straight above your head and spread your arms apart against the JetFlex resistance. Squeeze your shoulder blades together as you bring your hands down to your side as shown in the picutres below. Return to the top before streching down on the other side. Fatigue should be felt behind your shoulders and between your shoulder blades.
6. Wrist Flexors
   In a seated position, rest the outside of your right forearm on the top of your right thigh. Secure one handle of JetFlex under your right foot. Grip the other JetFlex handle with your hand, with the palm facing up. Keep your forearm in contact with your thigh. Slowly curl your wrist up as far as possible against JetFlex’s resistance. Fatigue should be felt on the palm side of the wrist. Repeat using the other arm and leg.
7. Wrist Extensors
   In a seated position, rest the inside of your right forearm on the top of your right thigh. Secure one handle of JetFlex under your right foot. Grip the other JetFlex handle with your hand, with the palm facing down. Keep your forearm in contact with your thigh. Slowly curl your wrist up as far as possible against JetFlex’s resistance. Fatigue should be felt on the backside of the wrist. Repeat using the other arm and leg.
8. Push-ups
   Lie on your stomach. Place your hands about shoulder width apart. Tighten your abdominal muscles. Keep your thighs and trunk in a straight line. Perform a push-up by straightening your arms as far as possible. Return to the start position and repeat. Fatigue should be felt in back of your upper arms and in your abdominal muscles.
9. Abdominal
   Lie on your back with knees bent and feet on the floor. Cross arms across your chest. Pull in your abdominal muscles and curl up your trunk lifting shoulders just off the floor. Your chin should reach towards the ceiling (do not tuck the chin into the chest). Hold for 2-3 seconds before resting back in the starting position.

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First Tee warm-up

Before you take that first swing, warm up your body. You will play more effectively if you stretch your muscles. Following are a set of warm-up exercises to get you going:

1. Groin Stretch - Using a golf club or bench for balance, place your feet 2-3 feet apart. While keeping your back vertical, slide your hips sideways to the right letting your right knee bend while your left leg stays straight. You should feel a stretch in the groin of your left thigh.
2. Quad Stretch - Using a golf club for balance, bend your tight knee and hold your right foot with your right hand. Keep your thighs together, and your right knee pointing towards the ground. Pull your abdominal muscles in and maintain a straight back during the stretch. You should feel a stretch in the front of your right thigh.
3. Hip Flexor Stretch - Step your right foot forward 2-3 feet. Both feet should be pointing straight ahead. Pull in your abdominal muscles and keep your back straight. Bending your right knee, lean forward onto your right leg. You should feel a stretch in the front of your left hip. Tightening your left buttock will increase the stretch.
4. Hamstring Stretch - Steady yourself with a golf club and step your right foot forward 2-3 feet. Keeping your right knee straight, slowly bend forward at the waist until you feel a stretch in the back of your right thigh. Pulling your right foot up will increase the stretch.
5. Calf Stretch - Steady yourself with a golf club and step your left foot back 2-3 feet. Keep your feet pointed forward. While keeping your left knee straight, slowly bend your right knee until you feel a stretch in the back of your left lower leg. Make sure you keep your left heel on the ground.
6. Side Trunk Stretch - Place your right arm behind your head. Reach up with your left hand and grab your right elbow with your left hand. Gently pull your right elbow to the left while bending your trunk to the left. A stretch should be felt in your right upper arm and the right side of your trunk.
7. Trunk Rotation Stretch - Hold a club behind your back. Keep both feet planted on the ground about shoulder width apart. Keep your back straight and bend slightly at your hips and knees. Without twisting your hips, gently turn your trunk to one side until you feel a stretch in the middle of your back.
8. Shoulder Stretch - Hold the shaft of a club vertically behind your back. Slowly pull the club up with your top hand until you feel a stretch in the shoulder of your lower arm. The lower arm should be relaxed. Next pull the club down with the lower hand until you feel a stretch in the shoulder of the upper hand. Reverse and repeat
9. Back of Shoulder - Place your right hand on your left shoulder. With your left hand, gently pull your right elbow across your body towards your left shoulder. You should feel a stretch across the back of your right shoulder.
10. Neck Stretch
    Put your hands behind your back and grasp your left wrist with your right hand. Keep your shoulders relaxed an slowly tilt your head to the right. Using your left shoulder muscles, gently depress your left shoulder down towards your feet. You should feel a stretch in the left side of your neck.
11. Forearm Stretch - With your arm straight out in front of you and the palm facing upwards, gently pull your fingers back with your other hand. Do not let your shoulder rise up as you do this. You should feel a stretch on the inside of your forearm.
12. Forearm Stretch - With your arm out in front of you and palm facing downward, point your hand to the ground. Gently pull the back of the hand towards you with your other hand. Do not let your shoulder rise up as you do this. You should feel a stretch on top of your wrist and forearm.

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