Ouch! That hurts…Working the Deep Rotators of the Hip

Figure Four (Hip Rotator Massage): To Begin:

  •   Begin by sitting onto the foam roller (or acuball), supporting your hands behind you.
  • Cross the left ankle over the right knee and lean onto the left buttocks.
  •   Start by moving slowly and if the body will allow work your way up to larger movements, trigger point as needed.
  • Continue to breathe slow and deeply.
  • Work on each side for 1 to 3 minutes.

Variations:

§  For more of a challenge work on this and place the right hand to the left knee (the crossed leg) and apply gentle pressure to increase the stretch and release.

§  Try this with the AcuBall™ both on the floor and by leaning against the wall  in the Figure Four Stretch position (see picture below)

Benefits:

            By releasing the deep rotators of the hips we allow more movement and flexibility and rage of motion.  This release will improve things like, running, long-term sitting, practices like yoga and offer relief to aching hips.  This can also be a great prep and option to Figure Four and Pigeon Pose.
 

  figure 4 release with acuball

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