As an exercise physiologist, one of our major roles in working with a golfer is to identify and fix physical limitations that might interfere with the individual’s ability to best “acquire” the swing mechanics for them. One such area of interest is the golfer’s ability to internally rotate the hip, specifically the left hip, for a right handed golfer. So, how much internal rotation should we have and how do we improve it?
You don’t have to do anymore than watch a slo-mo of a good golf swing to recognize just how aggressive the hip rotation is during the golf swing. Tour players have been shown to have hip internal rotation of at least 60 degrees on both sides, not having adequate hip internal rotation will limit your ability to rotate in the golf swing, possibly resulting in sway or slide during the swing.
Unfortunately, these ranges of motion are usually the first to go in the dysfunctional hip/lower back postures we often see with younger athletes or desk jockeys. As the pelvis dumps forward into anterior tilt, it blocks off internal rotation – and the athlete will extend and rotate through the lower back instead of the hip. This leads to not only limited hip function, but also an increased risk of injury. The athlete may develop a number of hip issues (bony overgrowth on the head of the femur or the hip socket, a torn labrum, sports hernia, etc). There may also be extension-based lower back pain, including stress fractures and disc injuries or knee and foot problems that occur from increased rotational force transferred to the lower limb.
So how do we improve internal hip rotation? This exercise helps increase the range of motion in your hip joints. Try it and see if it improves your finish during the golf swing this spring. It’s only a few months away!
Hip Drops
Lie flat on your back with your knees bent and feet separated wider than shoulder width apart. Drop both knees to the right as far as possible, but maintain a stable core and try to keep your back as close to the ground as possible. Now drop both knees to the left. Repeat back and forth for 10 repetitions. Focus on feeling the stretch in your hips, without any stress on the knees or lower back.
