The T Hip Rotation Exercise is great for increasing and maintaining stabilising strength and mobility in your hips and core.
The T Hip Rotation Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.
Steps
- Start by standing on your right leg, knee slightly bent, holding onto a chair or rail for support with your right hand.
- Place your left hand behind your head, elbow back.
- Slowly bend forwards at the hip, lifting your straight left leg behind you, keeping a straight line between your ear and left ankle, until your leg and torso are parallel with the floor, forming a “T” shape with your body. This is the starting position.
- Turn your hips and shoulders to the left, reaching your left elbow towards the ceiling, until you feel a stretch in the inside of your hip.
- Hold for 1 second, then turn back to the starting position.
- Turn your hips and shoulders to the right, reaching your left elbow down and around your body, until you feel a stretch in the outside of your hip.
- Hold for 1 second, then turn back to the starting position.
- Repeat for the desired number of repetitions.
- Repeat on the other side.
Keep your back straight and your abdominal muscles engaged.
Try to move your torso as one unit, your shoulders and hips moving together.
Keep your back leg lifted and as stable as you can.
You should feel it stretching your hips.
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