The Most Effective 2025 Drill for Nashville Golfers
Looking back at our 2025 treatment plans, one drill stood above the rest for Nashville golfers. Whether we were addressing low back pain, hip pain, knee issues, or working to restore precise mobility through the pelvis, hips, and lumbar spine, this single movement consistently delivered results. The most utilized—and most impactful—drill of the year was the hip shift and swivel.
The hip shift and swivel
This drill focuses on returning the subtle motion of flexion and extension to the pelvis at the SI joint, internal and external rotation at the hip joints, and slight rotation of the lumbar vertebrae. The overall motion from these joints is little, but the key is that all the motion is true. That is, the motion we see is coming from these joints individually, not from orientation change (think pointing the pelvis as a unit left and right, up and down). In the latter case, the low back moves as a chunk with the pelvis and the hips to create a position change. Further, we cannot do this drill correctly if we continue to hold onto old patterns of muscle hypertonicity (tightness). Commonly, this tightness is present in the muscles around the low back, posterior or back side of the pelvis, and at the hips. Often, the hardest part of this drill is from patients and clients who are struggling to re-introduce motion to these joints without the participation of these major compensatory muscles. Check out the hip shift and swivel drill here…
Creating the X -factor
Again, what makes this movement so powerful is that it begins to “de-cement” this key region of low back, pelvis, and hips. This critical region in the golf swing is responsible for so much, including the coveted ability to create separation between the pelvis and the trunk. If we cannot get individual motion at these regions relative to each other, then we are missing the ability to turn the pelvis and lower body before the trunk to create the stretch shortening cycle and x-factor.
As TPI (Titleist Performance Institute) has shown us, the first move to initiate the downswing should be the at the pelvis, turning and shifting towards the lead side. “cemented” low back, pelvis, and hips will certainly prevent this ability to separate. The hip shift and swivel works to bring back these subtle qualities of motion absent our typical patterns of compensation.
Read more on the X-factor here:
-How to Use Torque and Ground Forces for More Power in Your Golf Swing
Re-introducing relative joint motion
As I talked about above, the ability of these joints to move slightly, relative to each other, is critical. Long term health of the joints, the tonicity of the muscles as they attach to them, and performance of the body as a whole relies on the ability to create relative motion. Chronic pain, muscle tightness, and recurring swing faults are all related directly, at the lowest level, to missing the ability to create relative motion.
The hip shift and swivel drill closes the chain, orients the pelvis and rib cage in a neutral position, and then encourages these joints to move with the help of the appropriate muscles.
Read More on improving joint mobility here:
Pain and chronic pain
When joints stop moving in certain planes of motion like rotation, lateral tilt, or flexion and extension, the muscles respond to the missing motion and the brain starts interpreting the lack of proprioception as something else, pain. This hip shift and swivel drill, as it re-introduces relative motion, will restore proprioception to these joints, allow (force) chronically tight muscles to relax, and restore activation of deeper muscles held dormant to their original assignments.
As movement at these joints improve and muscle tonicity reduces, pain and pain sensation improves!
Read more on chronic pain here:
-Is there hope part 2: Low back pain
Conclusion
The hip shift and swivel may look simple, but its impact is anything but. By restoring the subtle, precise movements of the low back, pelvis, and hips, this drill addresses the true root of pain, mobility limitations, and performance loss—not just the symptoms. For Nashville golfers in 2025, it became the most valuable tool because it consistently delivered: better joint motion, reduced muscle tightness, improved sequencing, and ultimately, a more efficient and powerful golf swing.
If you’re looking for a single starting point to improve how you feel and how you swing in 2026, make this drill the foundation. Reclaiming relative motion is the gateway to unlocking speed, consistency, and long-term durability—and the hip shift and swivel is the most reliable start we have found.
-Dr. Nick DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
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