Dr. D. Ryan York, PT, DPT, CGS Doctorate in Physical Therapy Certified Golf Performance Specialist, GOLO Golf University Dr. Chad Edwards, PT, DPT, CGFI Doctorate in Physical Therapy Certified Golf Fitness Instructor, Titleist Performance Institute 2015 by Age Defying Golf. All rights reserved. No part of this document may be reproduced or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of Age Defying Golf.
It is recommended that you consult your physician before starting an exercise program. This book offers information in regards to fitness, exercise, physical therapy, sports medicine, and golf training. The information in this book is not medical advice and is not meant to diagnose or treat specific injuries or disease. 2
Hips are one of those few joints in the body of the golfer that needs to be flexible to make a sound, fundamental golf swing. Not only that, but the hip needs to be flexible in several planes(directions) of movement. Hip Flexion: The Hamstrings The first motion to key in on his hip flexion. You can test your hip flexion by bending over, trying to touch your toes, but keeping the back (spine)flat. Keeping the back flat helps to isolate the motion to your hips. Poor hip flexion is typically blamed on the hamstrings. In the golf swing, if you have poor hip flexion range of motion, you will be unable to maintain consistent posture throughout the golf swing. In particular, you will have a tendency to straighten up in your backswing if your right hamstring is tight. You have to be an incredibly talented athlete to move this much in your backswing and still play consistent golf. Personally, I can t do it. So I make sure that your hamstrings are nice and flexible to play consistent golf. Hip Extension This motion of the hips is not as key as the others. However, it is worth mentioning for the golfers that are over 75. Typically, if you have a bent over posture when you are standing up, you likely have poor hip extension. In the golf swing, severely limited hip extension results in poor follow through position. Hip rotation Hip rotation range of motion is the real elephant in the room. If you lose good hip rotation range of motion, you are going to have to deal with a host of swing faults. These include but are not limited to: swaying, reverse pivot shift, over the top swing move, slicing the ball, pulling the ball, poor ball contact, loss of distance, etc. 3
The Daily Hip Fix Estimated Time Commitment: 12 Minutes If you took our flexibility test and found your hips to be particularly stiff, it may benefit you to focus on our hip specialization program below. The 4 Core Hip Stretches 1. The Dynamic Hip Mobilizer Video Link (copy and paste in your browser): http://youtu.be/9ausj4vn6nm You will need a chair or stool for this exercise. Stand approximately 2-3 feet away from the chair, keeping one foot on the ground, step and put the other foot on the chair. Golf Action: 1) lunge and reach forward towards the chair with both of your hands (Picture 1) Perform 10 repetitions. Switch feet and repeat. 2)Lunge forward again while tilting your body with your arms away from the forward leg (Picture 2). Perform 10 repetitions. Switch feet and repeat. 3)Finally, lunge forward and rotate your body around your forward leg (Picture 3). Perform 10 repetitions. Switch feet and repeat. Keys to Success: Try to reach as far as you can safely and comfortably. It may be difficult for you to keep your balance with this exercise so be safe. 4
2. Sitting Hip/Torso Rotation Golf Action: Exercise Parameters: Begin by sitting down on the ground. Cross one leg over the other as shown. Draw in your belly button to stabilize your spine. From here, use your opposite side arm to pull the knee further across the body until a stretch is felt around the hip area Hold for 30 seconds, repeat on the opposite side 5
3. Bent Over (Back Flat) Rotations Video Link (copy and paste in browser): http://youtu.be/gvih52usia4 Golf Action: Stand with your feet wider than shoulder width apart and your arms folded together. Keeping your knees straight or slightly bent, bend forward as far as you can comfortably until you feel a stretch in your hamstring muscles (back of your legs). In this position, slowly swing your arms from side to side. Exercise Parameters: Keys to Success: Perform 10 repetitions (arm swings) to each direction. Make sure to bend at the hips more than you bend your back. 6
4. Cross Over Rotations on Step Golf Action: Exercise Parameters: Place right foot on a table or a chair. Push pelvis forward until stretch is felt in the front of your upper thigh. From this position, rotate your upper body to the right as far as you can comfortably. Hold stretch for 30 seconds, repeat stretch with left leg forward. 7
Optional Hip Stretches Estimated Time Commitment: 6 Minutes 5. Hamstring Stretch Lie on your back and loop a belt around your foot as shown. Golf Action: Keeping your knee straight, use the belt to pull your leg back until you feel a strong stretch behind your leg and hold. Parameters: Hold for 30 seconds and repeat 3 times per leg. 8
6. Prone Hip Extension/Posture Stretch Treatment: Begin by lying on your stomach on the side of your bed with one foot off of the edge and on the floor as shown. Step as far forward as you can with the foot that is on the floor. From this position, bend the knee of the leg that is on the bed. You should feel a stretch in the upper thigh of that leg. Hold the stretch for 2-3 seconds and repeat. Treatment Parameters: Perform 15 repetitions with each leg. Special Considerations: Hip Replacements Depending on the hip replacement you received, and if your incision is on the back of the hip or the side of the hip, you may need to take extra precautions in your golf swing. Most surgeons will have you follow specific hip movement precautions. One of the big ones is to avoid hip rotation. Some surgeons will not allow hip rotation in either direction, but most of them want you to avoid hip external rotation. Most protocols will allow you to begin rotating your hips 3 months out of surgery. The precautions are in place to prevent dislocation of the artificial hip. I have had a couple patients dislocate their artificial hips and it is very painful. So follow the precautions. After your 3 months is up, you should be able to rotate and begin golfing again but check with your surgeon for specific issues in regards to the hip procedure that you undertake. 9