2019 #GetGolfFit: Internal Hip Stretch

Internal Hip Stretch is a hip mobility stretch that will improve your hip rotation and flexibility and allow you to achieve more strength and rotation in your swing.

Class-A PGA Professional and former NFL player Jason Witczak of The Club at Pradera and Pinery Country Club and Elizabeth Martin are back to show you another stretch that will help you increase your hip flexibility and the range of motion.

Elizabeth gets into position to execute the internal hip stretch.

All you will need for this stretch is a mat so that you can perform this stretch on the ground.

From a seated position, lean forward and put the leg of your choice behind you and keep it bent along the ground. Keep your other leg in front of you bent at a 90-degree angle, as if you are sitting cross-legged. Lean forward and put both hands on the ground for support. Make sure that your bottom remains on the ground and you create length in your spine. See the image to the right to help you get in the correct position.

Once you’ve found the correct starting position, move your upper body and arms in the same direction as your front knee. Rotate as much as you can in that direction maintaining stability with both arms. Once you have reached full rotation, lean backwards away from your arms until you feel the stretch in both your back and the hip flexer closest to your arms.

Rotate back to the square position and then out to the same side for the next repetition.

It is important to maintain length in your spine at all times during this stretch and to keep your core engaged.

Switch the position of your legs so that the leg that was out in front during the previous set is now out behind you. Do another set exactly like the first, but rotating and leaning in the opposite direction.

The set and repetition amounts will vary based on the golfer, but four sets of 10 reps is a great place to start.

Continuous use of this stretch will improve your flexibility and give you a wider range of motion when you take the club back. A wider range of motion in your back swing translates to more swing speed and more distance in your game.

What you’ll need:

  • Mat

How to do it:

  • Assume the correct starting position with one leg ben behind you and the other in front of you at a 90-degree angle
  • Reach your arms out in front of you and place your hands on the ground for stability; make sure you are still seated on the ground
  • Rotate towards your front knee and reach your arms out as far as you can
  • Once fully rotated, lean back away from your arms to engage hip flexors
  • Return to square
  • Repeat

You can find more of these exercises and stretches by following Golf Digest Top 50 Golf Fitness Trainer Andrew Hannon on Instagram at @Ando_PFS.

You can follow Colorado AvidGolfer on Instagram at @ColoradoAvidGolfer

Follow Jason Witczak on Instagram at @JWitPGA

Also, follow Elizabeth Martin on Instagram at @Elizabeth_Diane22


Want more golf fitness tips? Visit our LIFESTYLE PAGE.

Colorado AvidGolfer Magazine is the state’s leading resource for golf and the lifestyle that surrounds it, publishing eight issues annually and proudly delivering daily content via coloradoavidgolfer.com.

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