Inside Golf : Inside Golf July 2017
fitness 34 July 2017 | www.insidegolf.com.au www.insidegolf.com.au/golftips/ Hip mobility and strength Richard Nizielski is a Brisbane-based golf fitness expert and the Director of Golf Fit Solutions. A three-time Olympian and medallist in the sport of short track speed skating, Richard is a qualified sports and personal trainer designing individual fitness and nutrition programs for both professional and amateur golfers here in Australia and overseas. www.golffitsolutions.com Richard Nizielski www.golffitsolutions.com The last few issues have been focused on the shoulder region, its range of movement and strengthening the joint to improve function and lower the risk of injury. Over the next few issues, we will look at hip mobility and strength. During the golf swing the hips are required to perform several activities; stability, power generation and swing rotation. For the majority of amateur players I work with, hip mobility is an issue. This includes; internal and external rotation, hip flexion and hip extension. As with other areas of the body, having an occupation where the majority of time is spent sitting, will affect hip mobility. Two easy-to-do hip mobility tests are the seated gluteus test and the internal thigh rotation test. To do the seated gluteus test, take a seat on a bench or chair so the thighs are horizontal and the shins are vertical. Place one ankle on the opposite knee and let the knee drop outwards. Sit upright and then lean the torso forward from the hips. have someone measure the angle the shin and floor create. Anything above 20 degrees indicates a limitation in the external rotation range of movement. For the second test, lie face-down on the floor, with your legs together. Bend your knees to 90 degrees and let your shins drop away from each other. have someone measure the angle the shins and floor create. An angle greater than 30 degrees shows there is a limitation of internal hip rotation. Two simple stretches for external and internal hip rotation are: The seated gluteus stretch Take a seat and place one foot over the other leg. Grab hold of the knee with both hands and pull the knee towards the chest and the opposite shoulder. Rotate the torso towards the leg. Be sure to keep both sit-bones on the seat as you execute this stretch. hold for between 10-30 seconds. Switch sides and repeat the stretch. If needed, repeat again before moving on to the next stretch. Seated internal hip rotation stretch Sit on the floor, place the arms behind you with palms on the floor and fingers pointing away from the body and lean the torso back. Bend one knee and place the foot slightly wider than the hips. Be sure to have the foot and shin turned in to protect the knee from excessive stress. Place the other foot on top of the thigh. Keeping the glutes on the floor, apply sufficient pressure from the top foot to sink the knee in towards the midline of the body and the floor. The stretch should be felt in the outer hip area and there should be no pain in the knee as you do this movement. This stretch may be modified by placing knee on the floor in an internally rotated position, anchoring the knee with the other foot and sinking the hip joint back down towards the floor. Breathe throughout the stretch, aiming to relax further into the stretch with each exhalation. Happy Golfing • Glute range test Glute stretch Internal hip rotation stretch 1 Internal hip rotation stretch 2 Internal Hip rotation test EXPERIENCE THE BEST IN QUEENSLAND GOLF Home to some of the finest public access golf courses in Australia, only an hour north of Brisbane and serviced by an international airport, it’s never been easier to relax and unwind. Visit www. golfsunshinecoast.com.au for more information and to purchase your 4 course pass www. golfsunshinecoast.com.au GOLF SUNSHINE COAST GOLF SUNSHINE COAST PEREGIAN I PELICAN WATERS I TWIN WATERS I NOOSA SPRINGS Test yourself on 4 of the best with the Sunshine Coast Golf Pass, only $299 per player.
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