Foam Roll Lateral Hip

Equipment Needed: 

• Open floor, or yoga mat
• Foam Roller

Instructions: 

1. Lie on your side with a foam roller on the outside of your hip
2. The foam roller should be on the soft tissue between the bony prominences of your pelvis and thigh bone (femur)
3. Rock back and forth and roll up and down looking for tender spots
4. Focus on any particularly tender areas
5. Roll for the prescribed amount of time then switch sides

Common Errors:  

• Make sure to relax the muscle being massaged

Progressions / Regressions:

If this is too challenging:

• Use the opposite foot to help support more of your weight

If you want more of a challenge:

• Use a smaller mobility tool like a softball or lacrosse ball (but go slowly)