Fascia Roller Exercises for the Hips
Do you have a foam roller and want to relax your hips? Here’s how!
Do you have a foam roller and want to relax your hips? Here’s how!
If you feel tight and tense in your hips, the foam roller is a popular tool! With the foam roller, you can perform targeted exercises for your hips that quickly provide relief, especially if imbalances have developed due to prolonged sitting, for example. Find out here how to use the foam roller on your hips. P.S. If you want a more targeted massage, the BALL 08 or even a TRIGGER TOOL works great too.
Hip Flexor Massage
Lie on your stomach and place the TWIN beneath your pelvic bone. Bend the other leg. Roll a few centimeters back and forth to massage your hip flexors.
Buttock massage
Sit on the BLACKROLL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you want to work on the raised knee. Support yourself with your hands behind your back. Roll slowly back and forth.
Hip Flexor Massage
Lie on your stomach with your forearms propped up. Rest your head loosely on the backs of your hands. Place the BALL directly above your groin, between your rectus abdominis muscles and the lateral iliac crest. Slowly lower your weight onto the BALL.
Buttock massage
Sit on the BALL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you want to work on the raised knee. Support yourself with your hands behind your back. Now slowly roll back and forth.
TFL Massage
Lie on your stomach. Position your hips on the BALL08 at the level of your back pocket. Stay in that position.
Trigger Point Massage for the Buttocks
Stand with your back against the wall. Place the trigger on a painful spot on your buttock. Press your body against it.
Trigger Point Massage for the Buttocks
Place your buttocks on the trigger. Locate the area of pain. Stay on the spot. Relax your body. Focus on your breathing.
Trigger Point Massage TFL
While standing, place the side of your hip on the TRIGGER in the area of your back pocket. Locate the spot where you feel pain. Stay on that spot. Focus on your breathing.
Inspiration for Exercise Routines:
If you often experience hip problems and suffer from tension in this area, we recommend a holistic approach to exercise. After all, pain doesn’t necessarily manifest where it originates. We suggest you try out our exercise routines—which, of course, incorporate the foam roller!
