Today starts our series on “Bullet Proofing Your Body for Golf.” Over the coming weeks we’ll focus on the various areas of your body prone to injury and dysfunction through golf. We will target the area’s of your body and swing, where we believe you can make the biggest change. And see the greatest improvement to your golf. While remaining injury free. Mobility drills, strengthen exercises and injury prevention tips will all be covered. Today we focus on hip mobility.
We have found that golfers who demonstrate good mobility and strength, generally hit the ball further, are more consistent with their swing and spend less time in the treatment room. There is no doubt that a strong body, that is mobile and stable is the key to better performance on the course.
The Golfing Hip:
This ability of the hips to move through their intended ranges of motion is imperative in order to produce a good golf swing, generate speed and transfer this energy to the club head time and time again. With accuracy.
To execute their swing correctly and prevent injury or strain, golfers must work on hip mobility. There are over 20 muscles which attach to the hip, so it is essential these are addressed well. Hip mobility is not only important in regards to golf, but all athletic movement. One of the reasons we place such an emphasis on hip mobility is to protect the lower back. We often see that with lack of mobility in the hips, the force generated is transferred to the lumbar spine. This can lead to pain and dysfunction of the lower back, not to mention an inconsistent swing… and PAIN. If you cannot fully extend your hips, you will extend your lower back. If you cannot flex your hips effectively, you will flex the spine.
WHY HIP MOBILITY?
Hip mobility is vital for a good golf swing. Each hip is responsible for opposite movements on the downswing and backswing. The trail hip needs to internally rotate, while the front hip needs to externally rotate on the backswing. The opposite is also true on the downswing.
Hips that are compromised lead to an increase chance of injury, negatively effect your swing and generally produce lousy golf shots.
The video below shows Chris our Osteopath, working on a hip awareness drill. If the hip is unable to rotate fully, the natural process is for the golfer to “dump” the hip leading to strain and irritation of the lower back.
This moves requires a tremendous amount of strength in the hip and pelvic stabilizers. It is a great exercises to develop strength throughout the entire pelvic region. When these movements become easier, you will create more stability as you move through the ball on the course.
Patients with movement dysfunctions or pain in the hip region will respond positively to conservative treatment. Here at Equilibrium Sports and Spinal we specialize not only in these hip conditions, but the appropriate sport specific rehabilitation to attain a full resolution. Our Osteopaths service Malvern, Glen Iris, Ashburton, Hawthorn and Caulfield. Book online today, and let us help you create a more strong and stable body. Allowing you to hit the ball further, more accurately and consistently. Avoiding time off the course and in the treatment room.
Feel free to email us at [email protected] .We are also more than happy to chat via our blue Drift Chat box in the bottom right hand corner.