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More Hip Mobility and Range of Motion - Fitness Friday #91.

More Hip Mobility and Range of Motion – Fitness Friday #91.

More Hip Mobility and Range of Motion – Fitness Friday #91.

Hi, I’m Mel Sole, Director of Instruction at the Mel Sole Golf School, headquartered at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.  We conduct 1, 2, and 3-day golf schools, hourly golf lessons, and senior golf schools—any golf instruction program your heart desires. Give us a call at 800-624-4653 or 843-237-4993.  We will be happy to book a commuter school or a package that contains accommodations, golf, and golf school.

Golf Video Blog by the Mel Sole Golf School.  

Our weekly fitness host, Carolina Romero, aka The Fit Golfer Girl, is a fitness instructor specializing in golf-specific work-outs to benefit your golf game.

Here is a series of exercises that, if done regularly, will loosen up the hips, glutes, and lower body efficiency to gain more mobility and range of motion to gain the distance you have been looking for in your golf game.

Open Books.  Start by laying on your side.  Bring your knees to your chest and hold your legs down with your bottom hand.  With the opposite hand, you are going to reach and turn in the opposite direction. Feel free to let your head move with you. Hold for 3 seconds and come back to the starting position. Do 2 or 3 reps. Repeat on the other side.

Half-Kneeling Chops.  Get in a half-kneeling position with a weight or golf club in your hand.  Begin rotating your upper body towards the side of the forward leg while keeping your hips and lower body as still as possible.  Do 2 or 3 reps and repeat on the other side.

Split Stance Torso Turns.  Get into a split stance and, holding onto a golf club or dumbell, begin rotating in the opposite direction of the forward leg.  Make sure you keep your lower body a stable as possible.  2 or 3 reps on each side.

Exercises to do before you tee off to increase Hip Mobility.

Airplanes Place a long dowel or golf club behind your shoulders and rotate your upper body as much as possible, making sure to keep the lower body a still as possible.  Ensure you turn in a similar place to a golf swing and do not turn in a horizontal plane.  If you find it difficult to get something behind your shoulders, place your hands on your chest and do your shoulder turns that way.  

Glute Bridges.  To initiate the hips as the golf pros do, you need upper and lower body disassociation, glute strength, and glute lower body strength. Glute Bridges and the quintessential exercises to get your glutes activated and ready to go. Lay on your back with your feet flat on the ground and press upwards with your hips. Make sure your body reaches a level position and do not overextend the lower back.  Do 2 or 3 reps before you play, if possible.

Pelvic Rotations.  Get into your golf posture. Place your hands on your chest and while keeping your lower body as stable as possible, begin rotating your hips in both directions. Another movement you can do just before you tee off.

Paloff Hip Rotations.  Hold onto a band attached to a wall or door-knob that gives you enough tension laterally.  Extend your arms and feel your abs engage.  From this position, rotate your hips outwards while maintaining your upper body as stable as possible for 2 or 3 reps. Repeat on the opposite side.

Source: Carolina Romero  The Fit Golfer Girl  Mel Sole Golf School

Thanks for watching – More Hip Mobility and Range of Motion – Fitness Friday #91.

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