Hip Mobility for Greater Rotation | Week 8

Hip mobility is a major component of being able to rotate in the golf swing. However, during the swing, and throughout our activities of daily living, the hips do much more than just rotate. There is evidence that limited hip mobility can have a negative influence on your low back and knee. These 6 exercises will get you on the right track to improving both your hip flexibility and strength in all directions and might even take some pressure off your back and knees.

Workout Format:

1. 90/90 hip stretch – 8 regular hip switches (4 on each leg 3-second hold for each repetition), 8 hip switches tilting the upper body over the bottom leg, 8 hip switches tilting the upper body over the top leg. 1-2 sets
2. Assisted Hip airplanes – 6-8 rotations on each hip. 2-3 sets on each leg.
3. Kneeling Hip flexor and Hamstring stretch – 3-second hold in each position. 6-8 repetitions, 1-2 sets each leg
4. Anterior to posterior lunge with overhead reach – 6-10 repetitions, 2-3 sets each leg
5. Step over stretch – 10-30 second hold, 1-2 sets on each side
6. Lateral Lunge with side bend – 6-10 repetitions, 2-3 sets

Equipment: yoga blocks, dole rod, or stick

Please, also make sure you check out our great fitness classes. We have an assortment of yoga, aerobic, and fitness group classes to keep you engage and feeling healthy. In my golf fitness class, we address hip mobility and many other mobility and strength exercises focused on decreasing pain, improving longevity, and increasing club head speed. Hope to see you in the gym soon!