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Week 2: Hip mobility

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Side lying open books (thoracic rotation)

6 Week Golf Mobility Program • 4m 23s

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  • Week 2: Hip mobility

    The second week of the program we will focus on hip mobility. For your exercises you can program them as follows:

    90/90 external hip rotation stretch or bench 90/90 (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
    90/90 internal hip rotation stretch (3 days a week):...

  • 90/90 external hip rotation stretch

    This is a 90/90 external hip rotation PAIL/RAIL stretch. This stretch will help to improve your hip external rotation for better rotation in the golf swing. This also improves the hip capsule for better mobility through the hip.

    Frequency:
    - 2-4 days a week @ 30-50%- effort on PAILs and RAILs ...

  • Bench 90/90 external hip rotation str...

    If you struggle getting into a proper 90/90 position on the floor this is a great option to get better alignment with the spine and a better neutral pelvis. This stretch is great to help you improve your hip mobility and the capsule tightness. You want to maintain a slight lower back arch and h...