Hip and Pelvic Musculature Release

Foam roller:

  1. Lie on front (resting on elbows) with the foam roller at the top of the quad.
  2. Move the body to cause the roller to roll towards the knee. 
  3. Repeat for the inner and outer quadriceps.

Barbell:

  1. Seated on a box, place a ball under the attachment of the hamstrings.
  2. Extend and flex the knee to move the hamstring tendons over the ball.

          

Key points:

  1. Hold the ball over tight points in the muscle until they relax.

  1. In a seated position, straighten one leg and place the opposite ankle on the knee of the straight leg.
  2. Use the trigger point ball in the upper glutes (extreme lower back).

Key points:

  • Hold the ball over tight points in the muscle until they relax.
  • Keep the pelvis neutral (don’t allow the back to round).

Dose: Until released.

  1. In a seated position, straighten one leg and place the opposite ankle on the knee of the straight leg.
  2. Use the trigger point ball in the lower glutes.

Key points:

  • Hold the ball over tight points in the muscle until they relax.
  • Keep the pelvis neutral (don’t allow the back to round).

Dose: Until released.

  1. Lying on your front, use the trigger point ball over the front of the hip.

Key points:

  • Hold the ball over tight points until they relax.

Dose: Until released.

  1. Lie on your side with the foam roller under the outside of your leg. Your elbow and forearm should be resting on the ground, and your top leg should be crossed over your bottom leg with the foot flat on the ground.
  2. Begin with the roller above the outside of the knee, and slowly roll it up to the hip.

Key points:

  • Hold the roller over tight points in the muscle until they relax.

Dose: Until released.