Massage Ball Glute Stretch Drill: Golf Fitness

Massage Ball Glute Stretch

This Massage Ball Glute Stretch Drill is from the Golf Practice Planner. I love it because my glutes can get tight. I recommend buying a hard rubber massage ball. They are a little bit more expensive but far more effective.

Name
Massage Ball Glute Stretch Drill

Category
Golf Fitness Drills

Difficulty
5 out of 10

Time
5 minutes

Props
Massage ball. Golf Practice Planner.

Overview
Learn how to do a Massage Ball Glute Stretch. Most golfers have tight glutes! This is a great glute stretch exercise for improving mobility. The gluteal muscles are a group of three muscles that make up the buttocks. When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica.

Golf fitness is now considered crucial amongst all tour pros. Golf fitness is something you can do at home, so purchase a yoga mat, unfurl it in your front room, home office, or bedroom, and start doing some golf-specific fitness workouts.

Getting golf fit is one of the quickest and easiest ways to improve your golf game. And hey, the side effects aren’t bad either: live longer, increase the quality of life, and release loads of happy endorphins into your bloodstream, gain muscle and flexibility, reduce your risk of cardiovascular disease, reduce your risk for type 2 diabetes, strengthen your bones and muscles, prevent falls (falls are the leading cause of death, injury and hospital admissions among the elderly), reduce your risk of some cancers.

Steps

Step 1: Watch
Watch the video.

Step 2: Find The Glute
Find your hip bone. Follow a line around your side, just past the centre (see the image below). It’s located at the top of your bum (see the image below).

Step 3: Massage Ball 
Once you’ve located your glute, come down onto the floor, and place the massage ball under the glute. The bottom leg is straight and the top leg is bent (see the image below). Sink onto the spot (it will be a bit painful). Stay for 20 seconds.

Step 4: Lift Bottom Leg & Bring Knee Towards Hip
Once the pain starts to decrease, lift your bottom leg up, bring the knee towards your hip (see image below), and back to the start. Repeat that three times. Return to the start position (see step 3), and sink onto the massage ball.

Step 5: Keep Score
The good news is that you can simulate competition during your golf fitness drills by keeping score. Do three sets.