Stretches for Golfers

90/90 Hip Stretch

If you have limited hip rotation during your swing, this stretch will help you increase the range of motion in the hips.

It is always important to stretch during the evening when the body is already warm and relaxed, preferably about one hour before bedtime.

If you do have a tight hip area, then only perform this exercise to a very comfortable point of tension and not to a point of pain.

• Sit on the floor with good posture, left leg out in front, right leg to side as the picture shows. (imagine you have a bunch of grapes underneath your left knee!)
• Place your left hand beside left hip with elbow facing backwards.
• Tip your pelvis as if trying to stick buttocks up in the air. This will increase curvature of lower back.
• Inhale as you bend forward, bending from the hip and not the waist.
• Keep your chest up and eyes level with the horizon.
• At a point of comfortable tension, hold and press the front knee firmly into the ground (imagine squashing the grapes!) for 5 seconds.
• Relax, exhale and move further forward into the stretch.
• Repeat 3 times on each leg.

Tip:

During this exercise it is important to maintain a curve in the lower back whilst tilting forward. If you are finding it difficult, then place a piece of sticky tape running down from the bottom rib to the sacrum whilst standing in an upright posture. If you feel the tape pulling whilst leaning forward into the stretch, then you are losing the correct spine position and you will need to tip your pelvis forward more.