Warm Up Wednesday: 2 must do exercises before golf, workouts and starting your day!

Let’s keep this simple, you sit all day long at work and chances are your hip flexors are tight and your glutes are inhibited.  Counteracting 60 plus hours in a chair every week is impossible, but there are two simple moves you can do everyday that will provide some help so that you can still get out on the golf course without pain or dysfunction.

1/2 Kneeling Hip Flexor Stretch: The key here is using a posterior pelvic tilt and your glutes to create the stretch.  If you massively lean into this, it will do diddily squat!  In order to fight those tight hips you need the glutes to get their act together!  Try holding this position for 30 seconds and do 2 sets on each side.


Follow up that stretch with…..

Tall Kneeling Hip Hinges:  You have released the front of your hip, now you need to reinforce your newly found glutes.  Set up with a ball between your feet and squeeze it lightly.  You will notice those glute muscles waking up!  From here, initiate a hip hinge keeping your back straight (basically just get into golf posture).  As you return to the tall position, squeeze the ball between your feet even harder and picture your glutes pulling you back to upright.  2 sets of 15 to start!

Give this a try tomorrow morning before you head out to work, and even throughout the day.  Chances are your posture will feel better and you may even find you have a little less back pain.



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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