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|Stand on one leg with a slightly bent knee, holding the arms extended at shoulder height.||Keeping the hands interlocked, slowly rotate the arms/torso to one side through the full available range of motion|
Pause at the end and slowly move to the opposite side. Keep the elbows fixed in the same position throughout, and avoid varus/valgus movement in the frontal plane. Perform two sets of 10 repetitions.
This exercise is ideal for improving dynamic hip mobility as well as emphasizing core/hip/lower extremity strength and stability. It serves as a natural progression from a bilateral stance rotational movement or dynamic warm-up. It may also help identify any glaring muscle imbalances that are otherwise concealed with bilateral stance and coupled trunk rotation.
Be sure to emphasize that the client maintains slight knee flexion (15-20 degrees) and allows the hip joint to open up with the trunk rotation as the goal is not to wind up the spine but rather to encourage a natural coupling motion between the hips and spine naturally seen in the golf swing. If the client is unable to control their body weight, then begin in bilateral stance; however, if the drill appears too easy, you may consider adding a light medicine ball or dumbbell to increase the difficulty of the exercise.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. In 2000, he opened his own personal training and sport-specific conditioning facility, Fitness Edge, in Dublin, Ohio. Brian has presented at several professional conferences and seminars on injury prevention and sport-specific training.