Have you every felt the 'acheness' in your hips during or after your round? Have you ever been in a lesson with your PGA pro who asked you to isolate your hip turn and you could not deliver? No worries my friend.you are not alone! Through 3-D motion analysis we now know that power is generated from the legs to the hips and continues up the torso to the shoulders, arms, hands and eventually the club. Flexibility and strength in the muscles and joints of the hips are a critical component to harnessing your maximum power. This week we specifically address the adductors or inner thigh muscles which enable you to more effectively internally and externally rotate the hips.
Lets get started!
Extend the right leg and pull the left foot to the inside of the right knee or right inner thigh.
Flex your right foot towards you, flex your right quad, pull your right hip back and rotate your torso directly over the right quad.
Pull the navel towards the spine and on the exhalation fold forward as much as possible. Relax the neck. Hold for five to ten deep breaths and switch sides.
Place two yoga blocks and two towels under your gluts and rest the gluts on the towels.
If this causes discomfort in the knees use more than two towels.
Place the hands behind you, internally rotate your hips and lift the hips off the towels focusing on the stretch in the quads and hip flexors. Hold for five breaths and repeat three times.
Separate the knees and place the hips and knees at a ninety degree angle.
Lower the hips as close as possible to the floor. Place the elbows directly under the shoulders and relax the neck. Hold for one minute and repeat three times.
Tip: Pull the navel towards the spine supporting the back.
Next week we tackle one of the most requested issues on golf ' your neck and upper back! Stay tuned!
Check out our new DVD series Lowering Your Score and More Power and Distance at www.YogaForGolfers.com.
Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.