Flexibility Conditioning - Week 4 -Hips

Katherine Roberts

Last week we referred to Jim McLean’s X-Factor and his suggested optimal hip rotation of a 45 degree angle. Although we need strength in the hip to generate power flexibility in the hips is often a greater inhibitor to maximum power in the golf swing. Additionally, I receive numerous e-mails from golfers who experience hip pain during and after the round. These stretches will increase your hip turn, alleviate discomfort and help you generate more power from the lower body. Note: Personally, I am working on getting more hip turn and generating more action in the hips. Yesterday after playing a round of golf I practiced for an hour and now I can appreciate all the golfers who experience hip discomfort!

Let’s get started!

Dynamic lunge with Balance Ball:

 

Place the right foot forward and maintain the right knee angle at 90 degrees. Inhale and draw your navel towards the spine, lift the ribcage off the waist. On the exhalation roll the ball away from you and focus on the stretch in the left hip flexor, psoas and quadriceps. Hold for three seconds and repeat ten times. Switch sides.

Double pigeon pose:

 

Place the left leg forward at a 90 degree angle to the body and the right leg behind the body at a 90 degree angle. Focus on the stretch in the adductors and internal and external hip rotators. Note: If you feel any discomfort in the knees do not practice this pose. Hold for five breaths, folding forward slightly to increase the intensity of the stretch. Repeat three times and switch sides.

Full pigeon pose:

 

Note: This pose is considered to be advanced and is not recommended for individuals with knee injuries. From the double pigeon pose, extend your right leg behind you. Do not allow the leg to externally rotate. DO not allow your body to fall to the left. If your left glut is off the floor (the most common position) place a towel under your hip so you can relax in this pose. Fold the upper body forward and hold for one to two minutes. Slowly come out of the pose and switch sides.

Groin / adductor stretch:

 

If you have back discomfort sit with the spine against the wall. Spread the legs as wide as possible, flex the feet towards you and engage the quads. Fold forward and hold for five breaths. Repeat five times and then hold the pose for ten breaths.

Eagle twist:

 

Place the arms perpendicular to the body and cross the right leg over the left. Allow the legs to fall to the left. Allow the body to “sink” into the floor with each exhalation. Hold for five to ten breaths and switch sides.

Click Here for Week 5- The Lower Body

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Click Here to Check Out All of Katherine's Products Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and consulting company based in Scottsdale, Ariz. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. As the fitness expert and frequent host for The Golf Channel, she has appeared on the Big Break, Makeover Challenge, Your Game Night-see her tips every Monday night, and the PGA Merchandising Show Recap. Katherine is an accomplished author and producer with five DVDs and one book--Yoga for Golfers (McGraw-Hill)--in publication with a new book scheduled for release in early 2006. In addition, Katherine is a Top 25 Instructor and fitness expert for ESPN Golf Schools and a member of Golf Magazine's Health and Fitness Panel.  She personally teaches golf fitness with Hank Haney (Tiger’s Coach) at the Hank Haney Signature Golf Schools and she is the first yoga/flexibility conditioning expert in Major League Baseball and trains the San Diego Padres. Click Here for More Golf Fitness Articles

The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional.  It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.