Roll Ball Iliopsoas
The iliopsoas release with a massage ball instead of a roller; face down on the forearms, the ball presses into the front of the hip just below the hip bone.
How to do it
Setup
Face down on the forearms, legs long, a massage ball under the front of one hip, below and slightly outside the hip bone.
Steps
- Lower the front of the hip onto the ball, the forearms sharing the weight.
- Shift a little toward the outside of the hip until the ball meets a tight spot.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Ball in the inner groin crease: move it outward below the hip bone, away from any pulse. Letting the full weight drop onto the ball: keep the forearms under the shoulders to share it. Numbness or tingling running down the thigh: shift off that point straight away.
Breathing
Steady throughout; never held.
