Introduction: Hip Mobility Program for Golf
Hip Mobility Program 1
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5m 59s
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 exercises you will improve your flexibility and your strength (mobility) through all ranges of hip motion needed for the golf swing.
PAILs and RAILs Stretches
Frequency:
- 2-4 days a week @ 30-50% effort and hold for 15-20s+ on PAILs and RAILs (recommended for beginners)
- 3 days a week @ 60%+ effort on PAILs and RAILs and hold for 10-20s
* the less effort in the PAILs and RAILs the longer you can hold (up to 20s+) and the closer you are to your max effort the shorter the holds will be (10-15s)
CARs and Hip Mobility Exercises:
- CARs should be done daily at a 30% level (controlled effort)
- all other hip mobility exercises can also be done daily if the hips don't feel tired or overworked. If you are feeling a deeper fatigue or soreness you may need to take a day or 2 off.
How long:
Continue this program for 4-8 weeks. Try to develop a sense of those stretches that are the most challenging or restricted and continue those stretches longer term. CARs should be done daily on an ongoing basis.
Caution: You should never feel pain in any stretches. Ensure you always gradually build up your contractions (20%, 40%, 60% etc). If you are new to PAILs and RAILs contractions start at 20 or 40% and and work on your stretches 3-4 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.
- PAILs and RAILs stretches
Up Next in Hip Mobility Program 1
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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 str...
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...
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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...