Virginia Golfer July / August 2022 | Page 37

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BAND HIP 90 / 90 ROW
Despite needing no equipment , this exercise truly feels “ golf-like ” to those performing it , Meyer says . It focuses on your hips ’ internal and external rotation , plus core strength and disassociation from your rib cage to the pelvis . ( Hint : “ 90 / 90 ” means both knees are bent at a 90-degree angle .)

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1 . Sit with a tall posture , with your left knee in front of you and the right behind you — both bent as close to 90 degrees as you can . Use your right hand to hold a handle with moderate tension .
2 . Fold forward , using your left hand for balance support on the floor , and stretch for 2-3 seconds .
3 . Drive back up to a tall posture and “ row ” the handle , adding rotation by grabbing the handle with your left hand .
4 . Repeat 8-10 repetitions and switch sides , so your right hand is your “ free ” hand .
5 . Alternate legs slowly until you ’ ve reached 10 reps on each leg .
This exercise helps increase internal and external rotation of your hips , improves disassociation , and addresses core stability needs while improving your ability to stay in posture and increase your backswing .
It ’ s a scalable , safe choice for golfers of any age or fitness level and requires little to no extra equipment — your own body weight can provide proper resistance .
1 . Sit with your knees bent at a 90-degree angle , with your feet wide , ankles dorsiflexed , and posture tall .
2 . Hold a four- to six-pound medicine ball in your arms . ( Beginners — or those without a medicine ball handy — can simply start with your hands on the ground behind them .)
3 . Using only your heels , slowly roll your knees to one side of the floor , trying to touch your knees to the ground without falling over .
4 . Hold this stretch for 3-5 seconds , then begin rolling to the other side .
5 . Repeat 5-10 reps on each side .
MEDICINE BALL SEATED HIP ROLL

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ILLUSTRATIONS BY THERESA SHIM
“ Having a full assessment like this is key ,” Meyer said . “ Since a golf swing is a closed-chain movement for the hips , where the feet are grounded , and the hips have to move in a certain pattern because of it , performing rotational-based hip assessments will easily show you and your instructor if your hips need work .”
However , there ’ s also work you can do on your own — with a simple combination of exercises that can strengthen your existing situation and those that will help you increase hip mobility as a link in your body ’ s overall athletic chain . The most important thing , Meyer said , is to find balance in your efforts .
“ If you lack mobility in your hips , don ’ t overcommit to a program solely based on mobility and flexibility and disregard strength training ,” he said . “ In simpler terms , don ’ t wait to become flexible to add strength training . It ’ s proven that a mix of mobility and strength training can lead to you becoming a healthier golfer .”
vsga . org J ULY / A UGUST 2022 | V IRGINIA G OLFER 37