Due to the complex biomechanics of the golf swing, many parts of the body play a part in swing flaws. For our purposes, this series focuses on the most common areas affecting your swing.

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 let’s 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

Equipment needed for these exercises: Balance Ball and Yoga Matt

Hip Lifts - Par level

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.


 

Modified Lunge pose against the wall - All levels

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 toward the floor. Inhale and release the stretch exhale and repeat. Continue for five to 10 reps and switch sides.

 

Double Pigeon pose - 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 toward 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.

 

Bridge pose on the ball - All Levels

Place both feet, hip-width apart on the balance ball. (Par level: Place feet flat on the floor, heels placed close to the glutes)

Inhale, drawing the navel toward 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 10 times.


This series is about core stabilization, power and control in your swing. The rock-hard abs look great at the beach, but more distance off the tee is even better!

 

Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and fitness consulting company based in Scottsdale, Arizona. As a fitness expert and a regular contributor for The Golf Channel, she has appeared on The Big Break, Makeover Challenge, Your Game Night, the PGA Merchandising Show Recap and How Low Can you Go? Katherine is the producer of nine DVDs and author of the ground-breaking book Yoga for Golfers (McGraw-Hill). Roberts’ unique approach to golf conditioning is a hybrid of western biomechanical research and eastern mind/body conditioning for performance. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. www.yogaforgolfers.com