Sway refers to the inability to rotate the hips due to a lack of flexibility and causes the hips to sway outside of the normal range. Additionally a lack of strength in the gluts inhibits control of the hips and depletes power and distance. Golf professionals often discuss optimal hip rotation as a 45 degree angle while the shoulders rotate to a 90 degree angle. Now lets face it.we are not Tiger Woods or Ernie Els, but we can do our best to access maximum power and distance from your hip function.
Physical factors effecting sliding or sway:
- Flexibility and strength in the hips.
- Hip adduction (inner thigh) and abduction (outer thigh) mobility
- Internal and external rotators of the hips
- Lack of strength in the gluts
- Lack of flexibility in the psoas
Bend the right knee, placing the right foot next to the left knee. Inhale deeply and on the exhalation slightly lift the right hip.
Inhale and return to the starting position. On the next exhalation, lift the hips higher. Move slowly and breathe deeply. Switch sides.
Begin on all fours and place the top of the left foot against the wall. (For a more challenging position place the foot on a Thera-Ball) Inhale deeply and on the exhale press the top of the foot into the wall while you press your hip towards the floor. Inhale and release the stretch exhale and repeat. Continue for five to ten reps and switch sides.
Birdie and Eagle levels
Place the left leg forward, the right leg back and bend both knees at a 90 degree angle. Press the hips towards the front foot and feel the stretch in the hips. For a deeper stretch begin to fold the body over the front leg. Hold for five deep breaths and switch sides.
Place both feet, hip width apart on the Thera-Ball. (Par level: Place feet flat on the floor, heels placed close to the glutes)
Inhale, drawing the navel towards the spine, exhale and lift the hips. Focus on the power in the gluts. Inhale and bring the hips down, exhale and lift again. Repeat ten times.