1 - Place a massage ball on the floor and position yourself face down, placing the ball just below your hip bone on one side, targeting the psoas muscle in the lower abdominal/hip flexor region.
2 - Support your upper body with your forearms on the ground, keeping your body in a low plank-like position.
3 - Slowly shift your weight onto the ball, applying gentle pressure to the psoas area. Breathe deeply and allow your body to relax into the pressure.
4 - Make small, slow movements by rocking your hips slightly side to side or forward and backward to massage the surrounding tissue.
5 - When you find a tender spot, pause and hold the pressure for 20-30 seconds, breathing deeply to encourage the muscle to release.
6 - Continue exploring the area for additional tight spots, spending 1-2 minutes on each side.
7 - Switch to the other side and repeat the process to ensure balanced treatment of both psoas muscles.
