Bent Knee Fall-In: Lying on your back, bend both knees.  Spread both feet apart just wider than shoulder width, making sure each foot is equidistant from your midline.  Allow one knee to “fall-in”, noting how far it falls inward and how easy the motion feels before your pelvis begins to move off of the floor.  Repeat on the other side, again comparing range of motion and feel.  A “positive” test would be indicated by a lack of motion on one side compared to the other.

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Seated Hip Rotation Test: Sitting tall with knees bent and feet off of ground, rotate heels outward.  Compare the range of motion right versus left.  If the test is positive, one foot will not move out to the side as much as the other.




Hip Crossover Test: Lying on your back with your legs out straight, grab one knee with opposite hand and pull up and across toward that shoulder. (i.e. to test right hip, hold right knee with left hand and pull toward left shoulder).  Compare flexibility, and specifically whether you feel a binding or pinching in the front of the hip or groin.  Normally, you should feel a stretch in the buttock. When the test is positive, you will feel more pressure and binding in the front of one hip.



Adduction Slide Test: Lie on your back, legs out straight. Move both feet apart from the midline just wider than shoulder width. Check to make sure that both feet are equidistant from your midline. Keeping your pelvis still, slide your right leg/heel over to touch the left. Note whether it is able to touch the left easily or if there is tightness. Slide the right leg back out to the side, again making sure it is the same distance from midline as the left. Slide the left leg/heel over to try and touch the right, monitoring for any resistance or barrier to touching. The test is “positive” if one side is noticeably more restricted than the other.

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Figure 4 Test: Lie on your back, legs out straight.  Cross one ankle over the opposite leg just above the knee.  Allow leg to fall out to the side.  Compare whether one leg falls noticeably less than the other and if there is a “binding” or tightness in and around the hip.

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Self Tests for Hip Range of Motion – Golf Specific

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