How to Perform a Hip-Rotation Stretch
8 of 9 in Series: The Essentials of Getting Fit to Play Golf
The supine hip-rotation stretch is a safe and effective exercise to help you reduce hip-rotation tightness and, therefore, improve your ability to make a full turn around your hips during a full golf swing.
Lie on your back close to a wall. Place both feet on the wall so that your hips and knees are bent about 90 degrees.
After you’re balanced, you can advance this stretch by moving your body closer to the wall at the start. This allows your hips and knees to bend at an angle greater than 90 degrees, for a greater degree of stretch in your hips.
Cross your right foot over your left knee and rest both hands on your right knee.
Position your hands on the top of your knee (the side of your knee opposite the wall).
Gently apply pressure to your right knee with your hands in a direction down and away from your right shoulder.
Apply pressure until you feel a light, comfortable stretch in the outer portion of your right hip and/or groin.
Hold this stretch for three to five minutes.
You want to feel a complete release of the original stretch in your right hip.
After the stretch is complete, slowly release the pressure on your right knee and repeat the stretch on your left hip.
Practice this releasing exercise at least once a day for two to three weeks or until you can stretch equally well in both hips.
If one hip is tighter than the other, then initially spend more time stretching the tighter hip. Your ultimate goal is balanced rotation for both hips. Only by achieving complete and balanced hip-rotation flexibility can you accomplish a full backswing and follow-through with each and every swing.