Welcome to the Hip Mobility Program for Golf. The hips play a crucial roll in a proper golf swing. Throughout this program we will be working on stretches and PAILs and RAILs contractions, CARs and specific golf mobility exercise to help you improve your hip mobility. With this combination of ...

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 ...

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...

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...

The hip sleeper stretch is an alternate stretch option to the 90/90 internal hip rotation stretch. Improving internal hip rotation will allow you to properly load into the trail hip in the backswing.

Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAILs (recommended for beginners)
-...

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...

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...

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.

Resisted hip drops are great to help you improve your hip rotation capacity and strength.

Frequency:
- 3-4 days a week
-10-12 repetitions
- 1-3 sets

Technique:
- start in a bear sit position with a lighter resistance band around the knee
- keep your sit bone firmly planted on the ground an...

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...

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...

Golf posture pelvic rotations will help you to separate your lower body and help you to learn how to rotate thorough the swing more effectively.

Frequency: 3-5 repetitions/ side Daily
Technique:
- great a good golf posture with a hip hinge and knee flex with the weight on the balls of your feet
...