STEP 3 Improve your ‘golf’ mobility
HIP-ROTATION ADJUSTMENT If you failed the hip-rotation test, do these exercises:
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(1) TFL TISSUE RELEASES: The tensor fasciae latae (TFL) is a small muscle at the top of your thighs that unlocks hip internal rotation – key for coiling into your trail leg in the backswing, posting on the lead side in the downswing and protecting your low back. Pin a firm ball into the front side of your hip crease ( above ) and then roll onto it. Apply 30-to-60 seconds of pressure while breathing. Do this a few times on each side.
(2) 90/90 HIP OPENERS: This targets tightness in the glutes, inner and outer thigh muscles and improves hip function. That translates to better use of ground force and sequencing in the swing and more speed without swinging harder. To do them, get in a 90/90 position (both your legs bent 90 degrees) and lean to the side of the lead leg. Keep your torso still and rotate the back thigh towards the floor, letting the trail foot rise ( right ). Do several reps alternating leg positions.
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SHOULDER-ROTATION ADJUSTMENT
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If you failed the shoulder-rotation test, do these exercises:
(1) SUBSCAP RELEASES WITH DOWNWARD ROTATIONS: A tight subscapularis muscle (one of the shoulder’s rotator cuffs) can force an over-the-top move when you swing, robbing you of speed. Pin a mid- iron under your armpit and slowly rotate your forearm down while the club pushes on the tender spot for up to 60 seconds ( right ). Do a few reps and repeat on the other shoulder. (2) SUBSCAP RELEASES WITH INWARD ROTATIONS: Improving shoulder internal rotation helps swing path and prevents speed-related injuries. Use the same subscap setup and slowly rotate inward with the forearm under tension ( far right ). It should feel uncomfortable. Do it for up to 60 seconds. Do a few reps, then repeat on the other shoulder.
114 GOLF DIGEST SOUTH AFRICA
MAY 2026
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