Hip Mobility Program 2

Hip Mobility Program 2

A group of hip mobility exercises to help improve your hip mobility specifically for golf. Please watch the introductory videos to ensure proper programming and frequency for best results.

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Hip Mobility Program 2
  • Hip Mobility Program 2

    An introductory video to help you program your hip mobility exercises.

  • 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...

  • 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.

  • Hip sleeper stretch (90/90 internal hip stretch alternative)

    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)
    -...

  • 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...

  • 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...

  • Quadruped hip CARs against the wall

    With each CAR try to maintain a stable body and only move through the joint you are working. The better you can stabilize your body with core activation and external blocking it will make your joint isolation improve. Aim for 2-3 CARs on each side moving through a very slow and controlled range...

  • Resisted hip drops (internal rotation)

    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...

  • EP7 - 20 Minute Mobility (hip rotation)

    This is a a 20 minute golf mobility routine to help you improve your range of motion and mobility for golf. This workout focuses on improving your hip rotation for golf.

  • EP 6 - 20 Minute Mobility (hips, spine and separation)

    This is a a 20 minute golf mobility routine s to help you improve your range of motion and mobility for golf. This workout focuses on improving your hip and spinal mobility for golf.

  • S2: EP3 - Dynamic Stretch Class (LL/Spine)

    This is a 50min Dynamic Stretch Class that will help you improve your mobility for golf. This class will alternate between lower limb (LL) and spine focused classes and upper limb (UL) and spine focused classes. Classes will incorporate Controlled Articular Rotations (CARS), dynamic stretches an...

  • S2: EP15 - Dynamic Stretch Class (LL/Spine)

    This is a 50min Dynamic Stretch Class that will help you improve your mobility for golf. Classes will incorporate Controlled Articular Rotations (CARS), dynamic stretches and golf specific mobility to improve your over all mobility and joint function.