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Words: Anne-Lise Bidou - LPGA Tour Physiotherapist
Do you sit at a desk all day? Do you drive a car for hours? Well, this article is for you!
Unfortunately, for most of us, the way we live our lives does not help our mobility. Sitting down for hours a day naturally leads to tight hips, which can negatively affect our golf swings. But not to worry, there are many ways to help improve hip mobility and the effects of a sedentary lifestyle.
Now let’s talk about hip mobility. Hip mobility refers to the ability of the hip joint to move freely through its full range of motion, including flexion, extension, rotation, adduction, and abduction. *
So why does hip mobility matter for golf? The golf swing is a complex, rotational movement that requires the hips to load and unload power efficiently. Limited mobility in the hips can force other parts of the body, such as the lumbar spine, to compensate, leading to inconsistent swings and higher injury risk. Improved hip mobility offers a wide range of benefits for golfers, directly influencing swing mechanics, consistency, and injury prevention.
Using better hip mobility, golfers can increase their rotational range in their swings, which will increase torque during the backswing and the downswing. Increased torque and mobility, in turn, lead to higher swing speeds and longer drives. Who doesn’t want to see the ball go farther?!
While it is still possible to play enjoyable golf with tight hips, it is strongly encouraged to work on your hip mobility. As we know, hip
mobility is important; let’s not forget about hip stability, as it is also crucial to maintaining optimal hip movements. Strengthening the
muscles around the hips can help stabilize the hips and pelvis, which improves the body mechanics of the golf swing.
LPGA Tour player Carlota Ciganda demonstrates a series of exercises that
can help you increase your hip mobility:
Seated Hip Rotation – 2 Sets of 10 Reps
Sit upright with your arms crossed at shoulder height and your legs in a 90/90 position. Lift the inside knee up while keeping the outside knee on the floor, reaching maximum hip external rotation. Follow the inside leg movement with the outside leg to rotate onto the other side, keeping your chest upright. Repeat side to side.
World’s Greatest Stretch – 2 Sets of 8-10 Reps
Start in a half-kneeling position with your hands inside the front foot. Lift the back knee up and flatten your back to stretch the front of the back hip. Lift your inside arm and rotate your chest toward the front leg. Return to neutral, place your hand outside the front foot, and extend the front leg while keeping the back leg straight. You should feel a strong hamstring stretch. Switch sides.
4-Point Kneeling Hip CARs (Controlled Articular Rotations) – 2 Sets of 8-10 Reps
Start in a quadruped position, with your back and neck neutral, hands below shoulders, and knees below hips. Lift one leg back into extension with the knee bent and back neutral. Rotate your hip outward with the knee bent and leg as high as possible to maximize hip rotation. Move the knee outward, then forward, returning to the starting position. Repeat on the other side.
Standing Hip Adductor Stretch – 2 Sets of 10 Reps
Stand with legs wide apart, then drop into a side lunge, keeping your foot flat on the floor. Feel the stretch on the inside of the extended leg. Return to the starting position and repeat on the other side.
Standing Airplane – 2 Sets of 8-10 Reps
Stand on one leg, lean your chest forward, and kick your back leg out, keeping your body parallel to the floor. Moving only from the hip, rotate your hip open (external rotation), then return to the starting position and rotate inward (internal rotation).
If you experience pain or discomfort with any of these exercises, please consult a physiotherapist.
