golf fitness


Limited Hip Mobility: Hips Drops


Problem: Limited Hip Mobility (internal hip rotation)

Limited hip range of motion is a common cause of sway and slide swing faults and a contributing factor in loss of power as well as a primary cause of low back pain. Self Test: Windshield Wiper Test Lie on your back with your hips knees bent to 90°, gently squeeze your fists between your knees while attempting to separate your feet. Ideally, you should have symmetrical, pain free motion on each side equaling approximately 45°(as indicated by the line on the left hip in the photo). If your hip mobility is less than perfect but pain free you can try the Hip Drops Exercise below to help improve your hip range of motion. A painful, stiff or “stuck” feeling in your hip may indicate a more serious problem that requires a more comprehensive evaluation by a medical professional.


Exercise: Hip Drops

Lie on your back with your hips flexed and feet flat on the floor, arms out by your side at 45°. Rotate one hip in (drop in) while rotating your other hip out (drop out) try to keep your buttocks down on the mat. Breathe into the stretch and relax your hips while sustaining the stretch. Hold the stretch for 15-30 seconds (two breath cycles) and repeat 3-5 times on each side. Perform this stretch slowly to tolerance not to the point of pain.



The exercises above are intended for golf performance improvement and are recommended based on the assumption that you are in reasonably good health and are not intended for injury rehabilitation. The following exercises are no substitute for individualized medical advice. You should consult your doctor before you begin this or any exercise program. Contact the professionals at iGOLFfit for an individualized golf fitness training or rehabilitation program.


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iGOLFfit™    207 Swansea Mall Drive, Swansea, MA 02777    Tel: 508.675.3200  and 230 Waseca Ave., Barrington, RI    Tel.:(401) 245-4250