How to do it
Rest your forearms on the floor to control how much weight you place on the ball.
- 1
Lie face down and place a roll ball under your lower abdomen, near the top of your thigh.
- 2
Relax your body onto the ball, allowing your iliopsoas muscle to press against it.
- 3
Gently shift your weight to roll the ball along the muscle.
- 4
Continue for 30 seconds to 1 minute, then switch sides if necessary.
Expert tip
Focus on relaxing the targeted muscle and use controlled movements to avoid any sudden or jerky motions that could cause injury.
Common mistakes
- ✕Rolling directly over the bony hip ridge
- ✕Bouncing rapidly over tender areas
- ✕Keeping the hip flexor tense during release