Fitness Tip - Hip Huggers
By Fitness Expert Katherine Roberts
As a physical fitness consultant to golfers for many years, I often see recurrent issues affecting golf performance – low back, rotator cuff injuries or tight hamstrings.
When evaluating my clients’ needs I examine not only the obvious problems, but also the not so obvious. For example, chronic low back pain due to the golf swing is often treated by addressing the erector spinae or back muscles. In fact, it is far more comprehensive to incorporate attention to the hamstrings, abdominals and chest muscles. As golfers we focus tremendous attention towards increasing rotation by practicing exercises that increase our range of motion. Although it is essential to maintain flexibility in the back according to Dr. David Seaman, “95% of the muscular effort involved in creating torso rotation comes from your oblique abdominal muscles”. To work on spinal rotation without regard for addressing the abdominals would be a waste of energy.
In the Natural Golf swing the gluts and hips assist with a solid foundation as well as power and distance in your swing. The ability to access that power from your gluts is a direct benefit from having flexibility in the hip flexors and quadriceps as well as promoting hip extension by using the full contraction of the gluts.
Often low back discomfort can be disguised as a shortened hip flexors. When a golfer tries to increase abdominal strength to create a healthier back they can sometimes increase hip tension. Without this flexibility we will not only have a full range of motion in the hips and you will be challenged to engage and use the full intensity of the gluts to power through the swing.
This month we will focus on three exercises that directly stretch the hip and strengthen the gluts.
Warrior Lunge
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Begin on your knees placing your right foot forward and sliding your left knee backwards. Be sure to maintain a 90 degree angle in the right knee and larger than 90 degree angle in the left leg. Engage the buttocks on the left side and hold for twenty breaths. Switch sides and repeat.
Bridge Pose
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Lying on your back place knees at a 90 degree angle. Press your navel towards your spine and your low back towards the floor. Maintaining this action lift the hips off the floor as high as possible. Hold for ten to fifteen breaths. Repeat three times.
Pigeon Pose
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Begin on all fours and move your right knee up to touching your right wrist. Then take your right heel in your left hand and bring your right leg up as pictured. Then slide your left leg back while supporting your upper body with your hands. Draw your navel into your spine and engage your buttocks on the right side pressing the leg into the floor. If you feel any discomfort in your low back or knee come out of the pose.
Practicing these lengthening exercises for the hip flexors and quads will help you maintain a healthy back, strong foundation and greater extension on your finish.
Katherine Roberts, yoga instructor at The Boulders Resort and The Golden Door Spa, Carefree, Arizona has made available on video her copyrighted golf exercise program based on yoga principles.
(These fitness tips are © Katherine Roberts, used with Katherine's permission)
