Hips are vital to maintaining balance, coordination power and endurance during a round of golf. Most golfers want to know how to improve their hip turn during the swing. Achieving normal flexibility is always the first goal you should make a priority. I like all of my clients to have 45 degrees of hip internal rotation and 90 degrees of external rotation. After you have gained the range of motion start to target strength. It is important to work on strengthening your muscles through your range of flexibility to improve body control. If you don’t do this last step you will most likely not improve your golf swing. This is a great exercise to work on not only improving flexibility and also strength throughout your range of motion. Check out the video on my YouTube channel: MPowerPhysTherapy https://www.youtube.com/watch?v=Uti6gMUU3-M&list=UU_4E_plGx6QepvIMLzTLu8Q
First Begin drill by getting into a golf posture with neutral pelvis (hint: do a posterior pelvic tilt and suck your stomach in). Next bring one knee onto a swivel stool or an swiveling office chair chair. Make sure to place knee directly in center of chair, located nearly exactly where the knee would have been in a normal golf stance (same height and distance away from opposite knee). (Optional: With a FMT or tubing attached to foot or ankle) you will begin exercise by maintaining golf posture and slowly allowing the FMT to pull your foot away from the midline of the body. Then slowly pull your foot back towards the midline and repeat slowly 10-15 times.
Next, rotate body 180 degrees so that you are now facing completely the opposite direction with the FMT still attached to the foot and the same anchor point. You will now slowly pull the foot towards the midline of the body with the assistance of the FMT. You will then slowly pull the foot away from the midline of the body against resistance. Repeat this in a slow and controlled manner 10-15 times. Repeat on both legs.