1 - Begin by placing the foam roller on the ground and lie face down, positioning the roller just below your hip bone on one side of your lower abdomen and hip flexor area.
2 - Support your upper body with your forearms on the ground, keeping your core lightly engaged to maintain a neutral spine.
3 - Shift your weight slightly onto the side being targeted, allowing the foam roller to apply gentle pressure to the psoas and surrounding hip flexor region.
4 - Slowly rock your body forward and backward in small movements, rolling along the length of the psoas muscle from the hip toward the lower abdomen.
5 - When you find a tender or tight spot, pause and hold that position for 20-30 seconds, breathing deeply and allowing the muscle to relax.
6 - Continue slowly rolling and pausing on tight areas for 60-90 seconds per side.
7 - Switch to the opposite side and repeat the same process.
