Week 2: Hip mobility
6 Week Golf Mobility Program
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3m 55s
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): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Hip flexor stretch (3 days a week): 1-2 min stretch followed by a 15 second PAIL and a 15s RAIL
Hamstring stretch (3 days a week): 1-2 min stretch followed by a 15 second PAIL and a 15s RAIL
Side lying or standing hip CARs (daily): 2-3 repetitions/side
Up Next in 6 Week Golf Mobility Program
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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...
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90/90 internal hip rotation stretch
The 90/90 internal hip rotation stretch will help you to improve your hip rotation for a better golf swing. Optimal internal hip rotation is needed for a proper loading into the trail hip in the backswing and a proper rotation and post into the lead hip in the downswing. Restriction in internal...