Roll Ball Iliacus (Abdominal Region)
Face down on the forearms, a massage ball under the lower belly just inside the front of the hip bone reaches the iliacus, the hip flexor lining the inside of the pelvis.
How to do it
Setup
Face down on the forearms, legs long, a massage ball under one side of the lower belly, just inside the front point of the hip bone.
Steps
- Let the belly settle onto the ball a little at a time, the forearms taking the rest.
- Rock the hips in small moves until the ball meets the tight spot.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Ball on the hip bone or toward the navel: set it just inside the bone, on the muscle. Pressing hard straight away: let the belly soften over the ball first. A pulse or tingling under the ball: move off the spot at once.
Breathing
Steady throughout; never held.
