Hip flexor stretch
6 Week Golf Mobility Program
•
3m 43s
The hip flexor stretch (PAIL/RAIL) can help you to improve your hip extension and glute engagement. It can also help you to get proper movement through the hip without compensating through the lower back.
1-2 minute stretch - deep diaphragm breathing into the front of the hip
10s + PAILs contraction - slowly ramping (20%, 40%, 60% +) up a contraction in the tissue we are stretching (hip flexors)
10s + RAILs contraction - slowly ramping (20%, 40%, 60%+) up a contraction in the opposite tissue (glute and hamstring)
** after releasing the RAIL contraction you should gain 15 degrees of range, you can hold in this new range and repeat the process:
30s stretch - in the new position
10 sec PAILs contraction
10 sec RAILs contraction
Caution: if you are new to PAILs and RAILs contractions start at 20 or 40% and and work on your stretches 5 days a week, once you have the feel and have increased you tolerance you can increase the contraction 60%+ and reduce your days to 3 days/week.
Up Next in 6 Week Golf Mobility Program
-
Hamstring stretch (seated)
This is a hamstring PAIL/RAIL stretch to help improve your hip flexion and reduce compensation through the lower back. Proper hip mobility is crucial for a consistent and efficient golf swing.
1-2 minute stretch - deep diaphragm breathing into the back of the leg (hamstring) complete relax an...
-
Side lying hip CARs
Side lying hip CARs can help you to improve your hip mobility, awareness and strength. The side lying position helps you to better control the pelvis and lower back for improved hip isolation and mobility training. This exercise is crucial for improving your hip rotation in the golf swing.
-
Standing hip CARs with doorway block
Standing hip CARs with doorway block will help you to improve your hip range of motion and help you decrease your pelvic compensation. Repeat 2-3 repetitions per side very slowly with the intention of moving through the biggest range of motion you can without pain or pinching and without compensa...