Stretches to Unlock your Hip Turn.

Stretches to Unlock your Hip Turn.

Today is April 13th, 2018 and we present Stretches to Unlock your Hip Turn. Fitness Friday #83.  A Golf Video Blog with Mel Sole, Director of Instruction and Master Professional at the Mel Sole Golf School headquartered at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.

Once again we have Carolina Romero aka The Fit Golfer Girl as our host for the Fitness Friday.  Today Carolina walks us through some amazing hip stretches that will improve your golf for sure!

Stretches to Unlock your Hip Turn.

A good rotation is essential for proper hip movement and fully loading the hips on the backswing.  Let’s look at a few exercises to get your hips rotating properly.

Using a Foam Roller.

Applying pressure to tight muscles relieves tension.  Use a foam roller to apply pressure to the glutes and hip muscles. You can control the intensity by controlling how much weight you put on the roller.  If you find a tight spot, hold the pressure on that spot until you feel the pressure release.

Dynamic Figure Four.

While laying on your back, cross one leg over the other and try and rotate the crossed leg as far forward as you can go. Keep your abs engaged. Repeat on the other side.

Hip Internal Rotation Stretch.

Begin in a seated/reclining position, using your arms to hold you up. Rotate one of your legs moving the knee towards the ground until you feel a deep stretch in the hips. Hold this stretch for 10 to 30 seconds and repeat on the other side.

Four More Tried and True Stretches.

90 – 90 Stretch.

While in a seated/reclining position and supporting yourself with your arms, set the legs at a 90-degree angle and rotate them from side to side. Try and keep your butt flat on the ground. Go as far as you can go, hold for a few seconds and turn the other way.

Modified Starfish Pattern.

Get ready for a challenge. This exercise stretches and strengthens all the muscles that play a roll in hip rotation.  Lay on your back with one knee pointing up and your arms pressed hard against the ground.  while maintaining the opposite toe pointing up, pull one of your legs towards your chest and rotate it outwards as far as you can go while keeping the knees bent.  Follow this by bringing the same leg across your body and ending with the foot parallel to the ground. Repeat for the required amount of reps and switch to the other side.

Wall Hip Internal Rotation Stretch.

Start by laying on your back with your knees at 90 degrees and your feet on the wall. Place a foam roller, towel or any object between your knees and while holding it in place start walking your feet out against the wall.  When the stretch reaches about a 7 in intensity, hold for 30 seconds.

Side Lying Hip Extension Rotations.

Lay on your side with your bottom leg at 90 degrees in front of you.  From here begin rotating your lower leg upward while maintaining your side and knee on the ground. Repeat on the opposite side.

Quadruple Internal Hip Rotation.

While on your hands and knees, keep your knees in place and start moving your feet away from the middle. Go as far as you can go and hold for 3 seconds and return to the middle. Repeat for as many reps as you need.

Source: Carolina Romero  Fit Golfer Girl   Mel Sole Golf School

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