Effectively stretching your hips for golf will be one of the most important ways to keep your body prepared for golf, improve your game, and allow you to potentially hit the ball farther.  Your hips play an integral part of your golf game and flexibility is one of the keys. Keeping your hips happy with flexibility, will make you a much happier golfer.  When you effectively stretch your hips you teach your upper body and lower body to disassociate from each other which also gives you a more flexible body over all and a potential better swing.

Pigeon Stretch:  Extend one leg behind you while bending the other leg underneath you.  For some of you, you will already feel a stretch in your hips.  For a deeper stretch, lower yourself toward the floor.  Go to what is comfortable for you.  If this stretch is too much, you can stand and bend your leg onto a higher bed or do the Figure 4 stretch instead.  Switch sides.  Hold each stretch for 20-30 seconds.

Happy Baby: Lay on your back, back flat. Feet up, bend your knees and grab your feet on the inside or outside of the foot. Gently rock back and forth. This is a great exercise for opening your hips. Hold this stretch for 20-30 seconds.

Figure 4: Lay on your back with knees bent, feet flat on the floor. Cross one foot over the opposite knee.  For some people this will be enough of a stretch.  For a deeper stretch,  lift your leg off the floor with the help of your hands. Take one free hand, press against your bent knee pressing your knee aways from you. You should feel an effective stretch in your hips. Switch sides. Hold each stretch for 20-30 seconds.

Cross-Legs with Forward Lean: Sit with legs crossed. Slowly lower yourself forward until you feel a stretch in your hips. Hold. Take a deep breath to allow yourself to bend forward more. Make sure you switch which leg is in front when you cross your legs. Yes...one side will be harder than the other! Hold each stretch for 20-30 seconds.

Lunge with Arms Up: Get in lunge position with left knee on the floor. Feel a stretch in the front of your left leg. Your right leg will be in front with knee at a 90 degree angle. Your right knee should be between your ankle and toe. Do not let your knee go over your toes. For a more advanced stretch, raise your arms above your head and hold. Hold each stretch for 20-30 seconds. Repeat other side.

Leg Swings: With a golf club in your hand for balance, swing left leg side to side. Switch to right side.  Also do front and back. This is to loosen up the hip area. Do 8-10 reps on each leg. You can do 2-3 sets on each side.

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