TECHNIC \u00b7 HIP<\/span><\/p>\n<\/div>Hip rotation from 60 \u2014 the most important energy source.<\/span><\/h1>\n<\/div>In the golf swing, the hip is the central source of power. With age, it loses 5\u201310\u00b0 of internal rotation per decade\u2014without active mobility work. Three hip-specific exercises keep the senior swing mobile.<\/span><\/p><\/div><\/div><\/div><\/div><\/div>M<\/span>A 64th birthday brought a MyTPI diagnosis: 28\u00b0 right hip internal rotation, 32\u00b0 left. Tour pro level would be 45-55\u00b0. Eight weeks of daily hip mobility later: 38\u00b0 and 42\u00b0. My carry increased by 10 yards, my back stopped hurting. Hip mobility is the most underestimated senior score lever.<\/p>\n<\/div>\nThe hip is the most important energy source in the golf swing. It initiates the downswing, determines the X-factor magnitude (shoulder-to-hip differential), and defines maximum swing speed. In senior years, hip mobility is non-negotiable \u2013 three exercises per day keep it active.<\/p>\n<\/div>
Three Hip Exercises for Senior Golfers<\/h2>\n\n
Exercise 1 \u2014 90\/90 Hip Mobility<\/div>\n
\u2713 5 MIN DAILY.<\/div>\n
Sit on the floor, both knees at 90 degrees, one leg in front, one behind. Alternate between internal and external rotation. 10 repetitions per side. Direct effect on hip internal rotation \u2013 the most important golf mobility marker.<\/div>\n<\/div>\n
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Exercise 2 \u2014 Pigeon Pose<\/div>\n
\u2713 2 MIN PER PAGE DAILY.<\/div>\n
Pigeon Pose from yoga: front leg at a 90\u00b0 angle on the ground, back leg extended. Hold for 2 minutes per side. Opens the hip capsule and increases internal rotation range.<\/div>\n<\/div>\n
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Exercise 3 \u2014 Standing Hip Circles<\/div>\n
\u2713 10 circles per page daily.<\/div>\n
Stand, lift one knee, circular motion with the hip. 10 circles forward, 10 backward per side. Activates hip muscles and improves dynamic mobility.<\/div>\n<\/div>\n<\/div>
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5\u201310\u00b0<\/div>\n
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Loss of hip internal rotation per decade of life \u2014 without active mobility work<\/div>\n
Lamontagne et al. (2021): Senior Golf Biomechanics<\/div>\n
With 8-12 weeks of daily practice, 10-15\u00b0 can be recovered \u2014 a direct distance effect.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>
Three tips for hip mobility in senior years<\/h2>\n\n
Tip 1 \u2014 Daily Routine<\/div>\n
10 MIN NON-NEGOTIABLE.<\/div>\n
A minimum investment of 10 minutes of hip mobility per day is recommended. Do it in the morning or before bed. Consistency beats intensity \u2013 short daily exercises are more effective than weekly marathon sessions.<\/div>\n<\/div>\n
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Tip 2 \u2014 MyTPI Screening<\/div>\n
MEASURABLE BASELINE.<\/div>\n
Measure mobility: MyTPI-certified coach (Pro or Physio). Internal rotation in degrees. This number is your baseline \u2013 progress will be measurable in 8 weeks.<\/div>\n<\/div>\n
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Tip 3 \u2014 Activate before each round<\/div>\n
5 MIN WARMUP.<\/div>\n
Before each round, 5 minutes of hip activation: 90\/90, hip circles, light squats. This activates the muscles and prevents injuries on the first few holes.<\/div>\n<\/div>\n<\/div>
If you fix only one thing on a senior golfer\u2019s body, fix the hips. Everything else follows from there.<\/em><\/h2>\n\u2014 Dr. Greg Rose, Co-founder Titleist Performance Institute<\/p>\n<\/div>
Three principles for hip mobility.<\/p>\n
Daily Discipline<\/h2>\n
Hip mobility is a matter of daily consistency, not weekly intensity. 10 minutes daily beats 60 minutes weekly.<\/p>\n
Have the baseline measured<\/h2>\n
Internal rotation at the grad is measurable. Without a baseline, there is no measurable progress. MyTPI screening is the basis.<\/p>\n
Activate before each round<\/h2>\n
Mobility is not just exercise, but also activation. 5 minutes of warm-up before each round \u2014 direct effect on swing quality.<\/p>\n<\/div><\/div><\/div>
On this page<\/p>\n<\/div>
<\/div><\/div><\/div><\/div>
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ON THIS PAGE<\/div>\n
01<\/strong> Three hip exercises<\/div>\n02<\/strong> Three mobility tips<\/div>\n03<\/strong> What hip mobility cannot replace<\/div>\n<\/div>\n<\/div><\/div><\/div>\n
MS<\/div>\n
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Mathias Struwe<\/div>\n
PUBLISHER \u00b7 HCP 31 \u00b7 68 YRS.<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div>
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5-10\u00b0<\/div>\n
Loss per decade without active work.<\/div>\n<\/div>\n<\/div><\/div><\/div>
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REFERENCE<\/div>\n
Lamontagne et al. (2021):
Senior Golf Biomechanics<\/em>. MyTPI (2020): The Golf Body<\/em>. Rose, G. & Phillips, D. (2018): The Golf Body<\/em>. Trackman Performance Database 2024. PGA Tour Stats 2014\u20132024.<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>What hip mobility cannot replace<\/h2>\n
Hip mobility is the most important senior mobility pillar \u2014 but it neither replaces thoracic spine mobility nor shoulder mobility. The golf swing is an interplay of all rotations. Those who only train the hips have a partial lever \u2014 those who train all three axes have the full score effect.<\/p>\n
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THREE FIRST STEPS<\/div>\n
How to Build Hip Mobility in 30 Days<\/h3>\n\n
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01<\/div>\n
Baseline with the MyTPI coach<\/div>\n
Have internal rotation measured at a club. 60-100 \u20ac at a PGA pro or MyTPI physio. Baseline is the foundation for measurable progress.<\/div>\n<\/div>\n
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02<\/div>\n
Daily 10-Minute Routine<\/div>\n
Three exercises daily: 90\/90, Pigeon, Hip Circles. 10 minutes. Consistently. Measurable mobility gains after 30 days.<\/div>\n<\/div>\n
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03<\/div>\n
Establish pre-round warm-up<\/div>\n
5-minute hip activation before every round. Reduces injury risk, improves swing quality on the first few holes.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":501,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34,4],"tags":[97,28,98,99,17],"class_list":["post-719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-senioren-golf-training","category-senioren-technik","tag-huefte","tag-mobilitaet","tag-mytpi","tag-schwung-energie","tag-senior-golf"],"_links":{"self":[{"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/posts\/719","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/comments?post=719"}],"version-history":[{"count":2,"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/posts\/719\/revisions"}],"predecessor-version":[{"id":1091,"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/posts\/719\/revisions\/1091"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/media\/501"}],"wp:attachment":[{"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/media?parent=719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/categories?post=719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/senior-golf.de\/en\/wp-json\/wp\/v2\/tags?post=719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}