Hip Stretches for Golf

When you execute a full golf swing, your hips rotate away from your target as a unit during the backswing, then toward the target powerfully during the downswing and follow through. A lack of flexibility in the muscles and connective tissues that surround your hips can restrict these movements, potentially affecting the accuracy and distance of your shots. Stretch your hips daily, and especially before each round, to prevent this problem.

Kneeling Hip-Flexor Stretch

The kneeling hip-flexor stretch targets the muscles on the upper, front portion of your thigh, just in front of your hip joints. Kneel on your left knee and place your right foot flat on the floor with your knee flexed 90 degrees. Place your right hand on your knee and hold a club upright on the floor with your left hand for balance. Flex your right knee to shift your weight forward until you feel a gentle stretch in your left leg, then hold for 10 to 30 seconds. Switch your legs around and repeat the stretch for your other leg.

Leg-Over Stretch

Dr. Michael Branson, a physical therapist and athletic trainer, recommends performing the leg-over stretch if you have trouble maintaining your posture throughout the swing, which might decrease your power. Lie on your back with legs extended and heels close together on the floor. Reach your arms away from your shoulders and lay them on the floor with your palms facing upward. Lift your left leg about 6 inches, then kick it across your body toward your right hand. Reverse to the starting position, then kick your right foot toward your left hand. Continue alternating sides for multiple repetitions.

Seated Hip Stretch

Perform the seated hip stretch to increase the flexibility of your gluteal muscles -- the gluteus maximus, gluteus medius and gluteus minimus. These muscles contribute to hip abduction, extension and rotation ranges of motion. Sit upright on a bench or chair with your feet flat on the floor. Lift your left leg and cross your ankle over your right knee. Press downward on the inside of your left knee and lean forward until you feel light tension through your buttocks, then hold for at least 10 seconds. Return to the starting position, then repeat the exercise with your other leg.

Windshield-Wiper Hip Stretch

Performing the windshield-wiper hip stretch can help you keep the club on the proper plane throughout your swing. Lie on your back with your knees flexed and feet elevated so your lower legs are parallel to the floor -- like you're sitting in a chair that's tipped over backward. Make fists and place the thumb sides of your hands together, then place them between your knees. Squeeze the insides of your knees against the outsides of your hands, then repeatedly spread your feet apart and bring them back together, trying to increase the range of motion with each repetition.