Step 1 (Ball Option): How to Use the Hip Flexor Release Ball to Release the Iliopsoas (Hip Flexor)
Using the Hip Flexor Release Ball can make a big difference in releasing the tension in your psoas, iliacus, and hip flexor region! It's pretty simple to use.
Starting on your side put your hands on your hips so you can find your pelvic bone right. Right inside your pelvic bone, there is a soft spot – that's where your iliopsoas lives.
Now roll over onto your stomach. You may need to bring it up or down a teeny bit.
Just lying in this position on the ball is often enough. You can play around with different positions to find a spot that feels the tightest, but the whole goal is to try to find a spot that's tight and stay there.
Some things you can try once you become better at finding the spot to increase the effects.
- Try bending your knee.
- Lifting your entire leg up off the ground.
- You can try moving your leg back and forth like a windshield wiper.
- You can also bring your opposite leg out to the side, like a mountain climber, which will make it more intense.
The idea is that you really want to find a spot where you feel it the tightest and hold that position for 30 to 90 seconds or more.
Many of you have said that it feels really intense. Is that normal? The answer is yes, This is likely a muscle that has been tight on your body for years and has not been addressed at all. So it's very common for it to feel intense. Just stick with it.
The ball works, but this is also why I designed the world's first tool designed specifically to release the iliacus muscle - The Hip Hook
If you want to learn more or have questions, I uncover these patterns in my bestselling book, Tight Hip Twisted Core - The Key to Unresolved Pain!