To provide the dynamic strength needed to hit a powerful tee shot, the hips must be loose and flexible. Because this area tends to be somewhat undertrained, golfers should incorporate flexibility and muscle conditioning for the hip flexor muscles, which include the iliacus and psoas muscles, according to the Yoga for Golfers website. Because hip strength also is linked to improved lower back health, performing hip exercises can improve your golf game while reducing lower back pain.
Hip Abductor Stretch
This exercise stretches and strengthens the hip abductor muscles, which rest on the outside of the hips. This exercise works these muscles at all sides. To begin, lie on your side with your hips stacked on top of each other, legs straight but slightly bent and your head resting in your hand. With your foot flexed, lift your leg straight up in the air for 10 repetitions; lift the leg back and up for 10 repetitions; and then kick the leg forward for 10 repetitions. Switch to the other leg and then perform the same number of repetitions. Rest, then repeat for two additional sets.
Window Washers
Lie on the ground with your feet on the floor and your hands slightly out from your sides with your palms facing upward. If you are lying on a yoga mat, your legs should be placed wider than your yoga mat. While holding your abdomen stable, begin to turn your knees toward the left, keeping your legs bent. If possible, rest your left knee on the ground. Hold for five seconds, then return to your starting position. Then, turn your knees to the opposite direction with your right knee on the ground, if possible. Repeat four additional times on either side.
Crescent Lunge
This exercise stretches and strengthens the hip muscles as well as the nearby gluteal muscles. Stand with your legs shoulder-width apart, then step your right foot back with the ball of your right foot and toes touching the ground. Lift your arms in the air, creating a V-shape with your arms and your palms facing forward. Inhale to lunge downward, stopping when your left knee rests over your ankle. Going past this point could result in muscle strain. Hold the position, then pulse up and down 10 times. Step your right leg forward, then repeat, stepping the left foot back. Rest, then perform two additional sets.
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