The Hip Abductor Stretch Exercise is a great way to lengthen the abductor muscles of your hips (gluteus medius), helping you to build stability in your golf swing and to avoid injury.
The Hip Abductor Stretch Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups. Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.
The Hip Abductor Stretch Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.
Steps
- Start by lying in a prone position (on your back, face up) with your legs straight.
- Lift your right knee towards your chest as you place your right hand on your knee and your left hand under your ankle.
- Actively move your right shin as close to your chest as you can while contracting your left glutes, and then gently pull your leg with your hands to assist the stretch.
- Exhale and hold for 2 seconds.
- Relax and then repeat for the desired number of repetitions.
- Repeat with the other leg.
Start with a small range of motion, and gradually try to increase the stretch with each rep.
Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes, keep the toes of that foot pointing at the ceiling.
Keep your back straight and your abdominal muscles engaged.
You should feel it stretching the outside of your thigh.
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