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Foam Roll Hip
- 1 - Place the foam roller on the ground and sit on top of it, positioning it under one hip/glute area.
- 2 - Cross the ankle of the leg you are rolling over the opposite knee to increase pressure on the hip and glute region.
- 3 - Lean slightly toward the side you are rolling, using your hands on the floor behind you for support and balance.
- 4 - Slowly roll back and forth along the hip, glute, and outer thigh area using small, controlled movements.
- 5 - When you find a tender or tight spot, pause and hold for 20-30 seconds, allowing the tissue to release.
- 6 - Continue rolling the entire hip region for 60-90 seconds, then switch to the other side.
