Hamstring stretch (seated)
Hip Mobility Program 1
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4m 41s
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 and don't hold on to tension.
10s + PAILs contraction - slowly ramping (20%, 40%, 60%) up a contraction in the tissue we are stretching (hamstrings, back of the leg)
10s + RAILs contraction - slowly ramping (20%, 40%, 60%) up a contraction in the opposite tissue (quad, front of the leg)
** after releasing the RAIL contraction you should gain 15 degrees of range, you can hold in this new range and repeat the process:
Caution: if you are new to PAILs and RAILs contractions start at 20 or 40% and and work on your stretches 5 days a week, once you have the feel and have increased you tolerance you can increase the contraction 60%+ and reduce your days to 3 days/week.
Up Next in Hip Mobility Program 1
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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.
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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 setsTechnique:
- start in a bear sit position with a lighter resistance band around the knee
- keep your sit bone firmly planted on the ground an...