Hip and Pelvic stretching/exercises that promote flexibility

I see this brought up now and again but It's such an under stated topic. Without the proper strength and flexibility in the hips, pelvis, and legs, the golf swing cannot truly release in the proper way. A lack in flexibility also affects spine angle and swing plane which again, are two major components in the golf swing. There was a great video posted on the Titleist web site that emphasized the importance of proper hip rotation, but they didn't really go into stretching exercises to help improve flexibility.

Can anyone chime in with some examples of stretching exercises for the hips/pelvic bone and lower body as it relates to golf please. 

Get behind a couch or sofa and raise your right leg up where your right ankle and right knee are laying across the back of the sofa. Now bend forward and feel the tightness in your right hip. Hold this position for about 5 - 10 seconds and repeat with the left leg. Do this about 5 -8 times. This will help loosen up those tight hip muscles.

Well if you go onto golf fitness academy there is a session in season 7 on Hips. Most of it is done with a mini band which I have found to be very effective. It's more of a workout than stretching however it definitely loosens up everything you need to play golf and feel comfortable. Give that a try, if not then YouTube some stuff. You should be able to find what you are looking for.

Have you checked the Titleist Performance Institutue web site?  I've seen stretching exercises similar to a Mike Pederson's Golf Stretching. 

Pinky,

As far as resources for stretches and excercises related to golf it doesn't get any better than Titleist's own performance institute

http://www.mytpi.com/default.asp

I too had a need to research this as I experienced pain in my hips from spending a lot of time behind the wheel. As I researched, most findings lead to Yoga. I have found many benefits to my physical health and golf enjoyment from practicing Yoga, even on a limited basis. And, the stretches that I have learned, I can implement anytime specific areas need targeting. I suggest you look into Yoga DVD's from the library or on-line poses/videos. There are a lot of sources, your body, and your game will thank you.

Pinky,

Before you start any exercise or stretching protocol, it is important that you consult a TPI certified golf fitness professional to do a proper evaluation and functional movement assesment to identify any weaknesses and limitations you may have.  If you dont consult a TPI certified golf fitness you may be amplifying an imbalance or limitation, or overly stretching a mobile joint which can tear the joint capsule and connective tissue (i.e. the hip is a mobile joint, whereas the knee is a stable joint).  You can locate your nearest TPI certified golf fitness professional by going to www.mytpi.com and using the professional locator tab. 

Good luck!

Scott McRae

TPI Level 2 Fitness Professional

Truckee/Lake Tahoe, CA

Thanks for the tip and reference Scott. I'll look into your suggestion. 

Scott M
   Good advice Scott.  Excercising incorrectly is worse than no exercise at all.   Could cause more problems.    TPI certified instructors have the proper training  to help golfers get the benefits of proper application of the exercise.

Deno

Pinky,.  

Before you start any exercise or stretching protocol, it is important that you consult a TPI certified golf fitness professional to do a proper evaluation and functional movement assesment to identify any weaknesses and limitations you may have.  If you dont consult a TPI certified golf fitness you may be amplifying an imbalance or limitation, or overly stretching a mobile joint which can tear the joint capsule and connective tissue (i.e. the hip is a mobile joint, whereas the knee is a stable joint).  You can locate your nearest TPI certified golf fitness professional by going to www.mytpi.com and using the professional locator tab. 

Good luck!

Scott McRae

TPI Level 2 Fitness Professional

Truckee/Lake Tahoe, CA

Two dvd's have really helped my flexibility.  Pilates on the Go for Golf  by Maria Leone and the Roger Frederick's Secrets to Golf Swing Flexibilitiy.

Roger's content is better but Maria is (by far) easier to look at...

I rotate sessions spending about 45 minutes daily doing the programs.  Within a couple of weeks you will have noticeable improvement.

I will echo Greg P on Roger Frederick's program. I'm not a big fan of DVDs, but he also has a great book too. I do his "short program" almost daily. I would give up hitting range balls before giving up my stretching routine!

TPI is also a great source.

I have a free two minute video on hip mobility on my web site. I'm a TPI instructor and the Fitness Director at the Bay Club of Mattapoisett. go to http://www.mygolfconditioning.com  click on free video's.

Thanks,

Dave

Dave M

I have a free two minute video on hip mobility on my web site. I'm a TPI instructor and the Fitness Director at the Bay Club of Mattapoisett. go to http://www.mygolfconditioning.com  click on free video's.

Thanks,

Dave

Dave,

Nice website!  Lotta good stuff.

I'm confused by the recommended hold time for stretches.  The recommendations when I was in H.S. (way back in the early '70's) was to hold no more than 15-20 secs.  The theory being that your muscles would start to rebound/contract if the stretch was held beyond longer and it would negate the benefit.  I've notice that some trainers now recommend 30-60 second holds and that you  recommend only 5 secs. 

What is the current opinion nowadays?

Regards,

Greg