All in the Hips

Lets face it, you probably have tight hips.  Why?  Probably because you never actually use the full range of hip mobility that your body is capable of.  Think about it, most of your day is spent sleeping, walking, transferring from sitting to standing, maybe even some occasional squatting.  These actions require mostly hip flexion and extension (think marching for flexion and then straightening the trailing leg during walking for hip extension).  But these two movements are only a part of full hip motion.  The hip also abducts and adducts, think walking with sidesteps and also rotates in and out.  These motions are rarely challenged during normal daily movements.  Its only when we attempt athletics such as golf or tennis do we realize that we cannot move in the other hip directions very well.  So here are some examples of stretches to improve isolated hip mobility and then movement exercises to integrate this mobility into function with sports such as golf.

 **Obviously do not attempt the drills below without getting clearance for exercise from your physician.  Also if you have a history of hip injury including hip replacement surgery, you should not attempt these exercises as the positions may be contraindicated based on your specific condition or surgical history.  If you have any pain when attempting these exercises you should stop immediately.  These are not intended for rehabilitation.  Don't be a Dr. Google!!** 

#1 Band Hip Mobility

Stretch for the lateral hip musculature and groin.  Using a Superflex band pull straight up then drop over towards the floor across body and then sweep back over to other side (groin stretch).  Keep the other leg fixed (right leg in photo) and toes pointed upward to allow for the left hip to stretch around the fixed right side.  Hold 8-10 sec for 3-5 reps

#2 Hip Folding:  Youjin Lim, Korean Amatuer Golfer

Start with feet wider than hips, roll the right knee out and then drop the left knee inward towards the floor.  Try to keep the left buttock on the floor as the knee rolls in.  Hold briefly 8-10 sec then do the other side.  3-5 reps each side.

#3 Standing Pelvic Rotation: Elliot Gealy, Nationwide Tour Player, Qualified US Open 2011

Standing with upper body supported on table or countertop.  Roll the right foot out with toes pointing to the ceiling and then roll the foot inward (picture) and allow the right pelvis to roll into the fixed left side.  This simulates the rotation of the pelvis into a fixed left side, similar to a right hand golf swing finish but at a different angle in this case.  Hold into the left side 3-5 sec, do 8-10 reps, repeat on other side.

#4 Wall Pelvic Rotation (Swing Pose): Elliot Gealy, Nationwide Tour Player, Qualified US Open 2011

With the left foot fixed against the wall, rotate the body from right to left towards the wall.  Since the left foot is fixed, this will allow the right pelvis to rotate into the fixed left side, similar to a right handed golf swing motion.  Move slowly into the position and then hold for 3-5 seconds, repeat 8-10 times then do the other side with right foot fixed on wall.

Try these exercises to improve your hip mobility and function with swinging sports.  Again, work within the limits of your body and attempt to progress slowly to avoid injury.  If you can master these movements you will be better prepared to get into the positions that your golf teaching professional is looking for.  Thanks to Elliot Gealy and YouJin Lim for posing for photos.

In Health,

Scott Shepard MSPT CSCS