Roll Ball Tensor Fasciae Latae
The hip release on a massage ball instead of a roller; lying on the side, the ball presses deeper into the small muscle just in front of and below the hip bone.
How to do it
Setup
Side-lying on the forearm, the ball under the front of the outer hip, the top knee resting on the floor in front.
Steps
- Shift the body a little up and down until the ball finds a tight spot.
- Stay there and let the hip sink onto the ball as the muscle softens.
- Roll off the ball slowly, then switch sides.
Common mistakes
Ball on the hip bone: move it just below and in front of it. Dropping the full weight on the ball at once: let the forearm and the top knee take part of it. Staying on numbness or tingling: move off the spot.
Breathing
Steady throughout; never held.
