The hip is a ball and socket joint, which allows for a large range of motion to be made around it. However it is common with modern life for the hips to become stiff as used to moving just forward and backwards, such as when we walk, run, sit etc. These exercises below encourage rotation through the hip joint to enhance the hip mobility which ultimately will allow us to have a better rotation in our golf swing.
With this exercise we are looking to move the leg to the outside of the hip joint to encourage full range of rotation.
Start on your hands and knees and place a tennis ball behind your right knee. This stops you extending your leg and means all the movement is in the hip. From here, keep your core and upper body still and draw a large circle with your right knee. Do this 5 times clockwise and then 5 times anti-clockwise. Repeat 2 times on each side.
Hip Flexor Stretch
It is common to feel tightness in the front of the hip and this stretch releases that. Start on your right knee with your left knee raised. Keep the upper body tall by looking up and push your hips forward so the hip is beyond your right knee and you’ll feel the stretch through the front of your right hip. To increase the stretch, reach your right arm up and over your left side, still staying upright with the upper body. Hold this position for 15 seconds, twice on each side.
Similar to Hip Circles this is an exercise to increase the range of motion in the hips. Lay on your back, knees bent and place your feet just outside of shoulder width apart. Drop your knees to one side and then the other as far as you can. You want the rotation to be in your hips, so try to keep your lower back in touch with the ground all the way through. Repeat for 12 drops, twice through.
Circle leg lowers
Lay on your back with your right leg raised up whilst the left is relaxed on the floor. Lower the right leg down to the ground without letting it touch, pull your foot out to the side as far as you can and then raise back up to the start position. Repeat 5 times in this direction, 5 in the other direction and twice on each side.