Hip Stretches For a Better Game

Performing hip stretches before your next round of golf can help improve your power, stability and flexibility. Hip stretching is also a great way to limber up and help prevent hip injuries.

The hip bones are chock-full of joints, ligaments, tendons and cartilage to help you stand, walk or run. The hip’s structure not only creates a fishbowl where organs rest, but also provides equilibrium so you can balance while in motion.

The structure is so perfect that the body’s weight shifts from the hips to the femur (leg) bones when you walk. The hip’s structure, then, permits an even distribution of pressure throughout the bone and muscle framework.

The adductors, the abductors, the flexors and the extensors form the muscle groups of the hip. If we were to count all the muscles of the hip, there would probably be more than 20. Anatomists, though, limit the major muscles of the hip to 17. This, however, does not make their use any less complex.

If you often walk during your your rounds, then you’ll use your hip’s muscles thousands of times during the course of your round. Or, if you ride in the cart, then the simple motion of sitting up and down requires the use of almost all of the hip muscles even still. And, this does not even take into account the game itself.

The hips are one of the most important muscle groups to stretch before and after your golf competition. Whether your drives are arrow-straight or err on the side of a slice, you’ll want to carry out these hip stretches to avoid injury. When you’re using various hip muscles, your range of motion begins just at 10 degrees and can reach over 120 degrees. Stretched and warmed hip muscles are significantly correlated to the power of your swing. These following hip stretches will start you off in full swing on the back nine.

Hip Flexor Stretch

This first stretch may require the use of a table or chair for balance. As you get use to it, though, you’ll be able to do it (and should) without the extra support. The stretch is frequently referred to as the Hip Flexor Stretch.

1. Stand in an upright position, with a chair or table edge to your right side.
2. Now, spread your feet and legs apart. They should be 2-3 or more feet apart, like a pair of scissors front to back and not sideways.
3. Your feet are now spread apart and flat on the ground. With the right foot—the one behind you—turn it over so that the top of your foot (top of the toes at least) is now on the ground. This is where the chair or table might come in handy. You’ll feel a loss of balance, but do not fret, as this becomes easier over time.
4. Your left knee will want to bend naturally; let it.
5. In one motion, move forward placing most of your weight above the left leg. You’ll start feeling a slight pull on the right leg’s hip flexor (front of the hip).
6. Keep your back and neck straight, keeping your chest a bit out like a proud bird.
7. You’ll hold this for about 10 to 15 seconds if you’re new to this. Over time, you’ll work up to 20 seconds or more. Then, switch legs. This Hip Flexor Stretch will prevent countless aches and pains.

Lateral Hip Stretches

This next stretch has recently been adapted to the standing position. However, because of the newness of the stretch (to you), then it’s best to undertake it in its classic version. The stretch is called the Lateral Hip Stretch or Sideward or Sideways Hip Stretches. This stretch works both the posterior (buttocks) and anterior (front hip) muscles simultaneously. It should be completed after warming up. 

1. First, lie flat on a mat on the floor, keeping your feet pointed in the air but resting on the ground.
2. Now, bring your left leg’s knee up toward your chest, stopping about waist level. You should easily be able to grab the knee with both hands.
3. Place your left hand on the outside of the left knee.
4. Place your left heel over your right thigh, but not touching. At the same time, you’ll use your right hand and support your leg by holding it under the left heel. Your left knee is now pointing a bit to the left side.
5. You’ll be able to now bring your leg—turned perpendicular to your body—closer to your chest. However, do not strain or pull too much.
6. You will feel a modest pull on the outer part of your left hip. Hold this for 15-20 seconds and switch.