Fitness Friday: Improving Hip Mobility (Part 1)

Fitness trainer Dave Herman, teaching pro Andrew Park, and LPGA Tour 2013 Rookie of the Year Moriya Jutanugarn demonstrate a few exercises you can do to not only improve your hip action, but also strengthen your glutes, shoulder and mid-back muscles.

Released on 5/28/2015

Transcript

00:06
Hi, we're out here on the range today
00:07
with Ariya Jutanugarn and Andrew Park.
00:10
Thanks guys for coming out.
00:11
Thank you. Thank you.
00:13
And we are gonna show you a few hip mobility exercises
00:16
and really warmup exercises that can be performed at home
00:19
or in the gym, or in some cases on the range.
00:22
It might be more comfortable at home, and we're gonna use
00:24
a simple piece of equipment called a mini-band,
00:28
and a mini-bands usually come in three different sizes,
00:30
yellow being the light, a green,
00:32
and then a blue being the heaviest.
00:34
And what we've done is, and you know some people
00:35
prefer to put mini-bands around the ankles,
00:37
and some people prefer to put them up above the knees,
00:40
but for today's first exercise,
00:42
we're gonna put them around the ankles, we're gonna
00:44
move the hips through a sagittal plane of motion.
00:47
So the first one?
00:48
Yeah, facing Dave here, yeah,
00:50
and we're just gonna kinda balance on the left leg,
00:53
and she's just gonna fire that hip flexor
00:55
into that glute a little bit here,
00:56
and just getting that hip nice and warmed up, activated,
01:00
and then let's go across into a frontal plane of motion.
01:03
So now she's gonna sweep, and getting that hip work,
01:08
getting some of that duction there,
01:10
and then pulling across into that duction.
01:13
Challenging that left foot,
01:14
getting that left ankle nice and mobile too, warmed up.
01:18
And then finally the third movement
01:20
would be a transverse rotation,
01:22
which takes the left hip also
01:24
through internal and external rotation.
01:28
Good, so she's working not only her right hip,
01:30
but also her left hip.
01:31
She's working to stabilize, good.
01:36
So anywhere from five to 10 repetitions is great,
01:39
and then you would switch and then repeat on the other leg.
01:42
Thank you. Thank you.
01:44
Thank you.
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