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Hip flexor stretch

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Hamstring stretch (seated)

Hip Mobility Program 1 • 4m 41s

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  • 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...

  • 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.

  • 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...