4 At Home Hip Openers For Golfers
Having proper hip mobility is an important piece to any golfer’s game. A golfer who has tight hips can develop compensatory movements. If this happens, surrounding areas usually pick up the slack, resulting in injuries and increased pain. Establishing and maintaining hip mobility allows for golfers to have a smoother turn in their backswing and downswing. It also helps increase power by allowing for the optimal rotation needed during the golf swing.
Heavy resistance band stretching is a great way to develop better hip mobility. This technique will stretch both the local musculature and act as a self-mobilization for the hip joint. Heavy resistance band stretching is great for golfers who travel often, as not much equipment or time is needed. Below are four stretches to add to your routine to improve range of motion in your hips.
Knee To Chest Band Distraction
Start by anchoring a heavy resistance band to a stable object. Lie on your back and bring your leg through the band. Place the band as close to your hip joint as possible. Grab your knee and pull it towards your chest until a stretch is felt through the front of your hip. Slowly oscillate your knee back and forth and continue this movement for one minute on each side. Provide enough tension through the band that you feel it pulling against you.
Half Kneeling Band Distraction
Start by anchoring a heavy resistance band to a stable object. Bring your leg through the band and your knee to the floor in a half kneeling position. Place the band as close to your hip joint as possible. Provide enough tension that you feel the band pulling you forward. Maintain upright posture and a posterior pelvic tilt. Slowly glide forward and then back to your starting position. Continue this movement for one minute on each side.
Quadruped Lateral Band Distraction
Start by anchoring a heavy resistance band to a stable object. Bring your leg through the band and get into a quadruped position with both hands and knees on the ground. The leg closest to your anchor should be in the band. Place the band as close to your hip joint as possible. Provide enough tension in the band that you feel it pulling you towards your anchor. Slowly rock back and forth while remaining in position. Continue this movement for one minute on each side.
Pigeon Pose Lateral Band Distraction
Start by anchoring a heavy resistance band to a stable object. Bring your leg through the band and get into a pigeon pose, crossing your inside leg across your body with your knee down, and your outside leg straight. The leg closest to the anchor should be inside the band. Place the band as close to your hip joint as possible. A stretch should be felt in the “back pocket” of the leg inside the band. Provide enough tension that you feel the band pulling you towards your anchor. Slowly rock back and forth while maintaining position. Continue this movement for one minute on each side.
The beauty of band distractions, especially for golfers who travel often or do not have access to a gym, are that they do not require much space. All of the techniques mentioned can easily be added to a daily stretching routine. The distractions above are meant to increase joint flexion, extension, and most importantly rotation of the hip. It is important to have sufficient range of motion through the hips for a strong, fluent swing. Start improving your hip mobility and your golf swing by adding in these new stretches!
Pat Sturdahl worked in an outpatient physical therapy setting for over seven years before joining Olympia Fitness. He enjoys working with clients to help improve their mobility, stability and strength. Pat has experience working with local high school teams where he previously ran “Speed Schools.” This training focused on sport specific movements and plyometric drills.