Hip Mobility

Hip Mobility

This is a collection of videos that will help you improve your hip mobility for golf.

Subscribe Share
Hip Mobility
  • ISO-ramping tissue release

    Iso-ramping will help you learn how to improve your mind to muscle connection and release specific areas of tight tissue.

  • 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

    Standing hip CARs will help you to improve your hip mobility, awareness and strength. They will also help you to isolate your hip from your lower back and pelvis, which can help improve your golf swing rotation and reduce your risk of back stiffness and injury in the golf swing.

  • 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...

  • 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...

  • 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 stretch

    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...

  • Hip flexor stretch

    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 contr...

  • Lateral line stretches

    Lateral line flexibility plays a roll in creating an effective backswing and an efficient downswing. It will help you maintain your posture in the backswing and help to create a better backswing path. It will also help you maintain your posture into the downswing and post into your lead hip mor...

  • Lat stretch with rotation

    The lat stretch with rotation is a great stretch to help you improve you flexibility for lateral line, as well as hip rotation. This is a great stretch if you have difficulty staying in posture. This is a challenging stretch to add end range strength such as PAILs and RAILs so you will focus on ...

  • Balance and hip mobility circuit

  • Golf Posture hip rotation drill

    This is a great drill to help you improve your hip mobility in rotation as well as build your body awareness for better rotation in your golf swing. Start in a good neutral golf posture and put one foot back. Keep your front knee out with an engaged front hip. With your hands on your hips rota...

  • Hip axial rotations (bent leg and straight leg)

    Hip axial rotations will help you improve your hip mobility, hip awareness and hip capacity for better rotation in the golf swing. Learn how to properly execute and feel hip rotation while maintaining a stable pelvis and lower back. When you begin to improve at the moment you want to feel the m...

  • Seated figure 4 stretch

    The seated figure 4 stretch will help you to improve your hip external rotation and hip mobility. This is a great alternative to the 90/90 on the floor or bench. To get the most isolated stretch try and keep your tailbone up and a tall spine. Hold the stretch for 1-2minutes deep breathing. If...

  • Bear sit stretch

    The bear sit stretch will help you improve your hip external rotation and abduction. For golf this is important to improve your lower body move at transition and to improve your mobility in your backswing. Start with a tall sitting position with both sit bones on the ground with even weight. St...

  • Rectus femoris stretch (quad and hip flexor)

    The rectus femoris stretch is a great stretch to help you improve both your hip extension and your knee flexion. Find a small block, step or ball to place under your back foot. Try and maintain a tall spine without over extending through your lower back. Create a posterior pelvic tilt to remov...

  • Hip flexor and anterior core stretch

    This stretch will help you to improve your hip extension while reducing tightness in the hip flexor and anterior core.

  • Groin stretch

    This is a great stretch to help your reduce tightness in the groin/ adductors. Tightness in the groin can affect proper rotation into your downswing.

  • EP 1 - Hip capacity

    This is a workout to help you improve your hip capacity for golf. Capacity is the amount of load that your joint can withstand before yielding and becoming injured. With better capacity you are able to play longer without muscle fatigue or strain.

  • Hip hinging

    Hip hinging is an important exercises to help you isolate the hip with forward flexion and reduce lower back rounding. This exercise will also help you obtain a better golf posture and help you use your lower body more effectively in the swing.

    Frequency - Daily

    Technique:
    - start standing t...

  • EP 2 - How to use your core for better thoracic rotation

    Join Shannon and Wes Heffernan for a special thoracic rotation video. Shannon and Wes will discuss the importance of thoracic rotation in the full swing and the short game. They will also discuss common pitfalls and how to train to improve your rotation at home.

  • PAILs and RAILs Introduction (flexibility vs mobility)

    We all know that stretching is important to gain optimal joint range of motion for golf, but what we don't know is that passive stretching will only increase our flexibility. What we need for golf is what we call, mobility. Mobility is flexibility + strength. Functional Range Systems have coin...

  • EP4 - How to load into the backswing

    Join Shannon and Wes Heffernan to help you improve you backswing load. Learn how to load properly into your trail hip and the exercises that can help.

  • Improve your hip hinge

    Creating a proper hip hinge is a great way to set yourself into a stable posture. Hip hinging is also important for anyone with lower back issues to feel separate between hip and lower back movement.