Roll Iliopsoas
Face down on the forearms with a foam roller under the front of one hip, short passes below the hip bone loosen the hip flexors.
How to do it
Setup
Face down on the forearms, the roller across the front of one hip just below the hip bone, the other knee drawn out to the side.
Steps
- Roll in short passes from just below the hip bone to the top of the thigh.
- Keep the belly lightly braced so the lower back does not sag.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Lying on the hip bone itself: slide down onto the muscle below it. Lower back sagging toward the floor: brace the belly and tuck the pelvis slightly. Rolling on through tingling down the thigh: move off the spot.
Breathing
Steady throughout; never held.
