How to do it
Press evenly through both forearms to control the rolling motion.
- 1
Lie face down with a foam roller placed under your lower abdomen/pelvic region.
- 2
Support your body with your forearms and toes, keeping your body straight.
- 3
Gently roll from the top of your pelvis down towards your thigh.
- 4
If you find a particularly tight area, hold for a few seconds before continuing.
- 5
Switch sides and repeat the process.
Expert tip
Be gentle with the pressure on this sensitive area. Use deep, controlled breathing to help relax the muscles as you roll.
Common mistakes
- ✕Sagging the hips toward the floor
- ✕Rolling onto the lower back
- ✕Moving too quickly over the muscle