Place the ball on the wall and lean into it with the back of your upper hip. You can walk the feet out from the wall to increase the pressure into the ball. Roll the ball around to find ropey/tight spots. Hold it on a firm/sore spot for 45-60sec and repeat on at least 3 different tight spots.
Place the ball on the ground and put pressure onto it with the back of your hip. Roll the ball around to find ropey/tight spots. Hold it on a firm/sore spot for 45-60sec and repeat on at least 3 different tight spots. Don’t forget to roll all the way onto your side!
Sitting on a chair, cross one leg up over the other knee. Sit tall through your pelvis and back. Place your hands on the knee that is crossed and push it away. To increase the stretch, keep the back straight and lean forwards. Hold for 30sec and repeat each side x2.
Sitting on a chair, cross one leg up over the other knee. Sit tall through your pelvis and back. Place your hands on the knee that is crossed and pull it towards your opposite shoulder. To increase the stretch, keep the back straight and twist towards the lifted knee. Hold for 30sec and repeat each side x2.
Lay on your back with both knees bent and feet flat on the floor. Place one foot on the opposite knee. Reach your hands around the other thigh and pull it up towards you. You will feel the stretch in the leg which is crossed over. Hold for 30-60sec. Try to keep both hips pushing down equally. Shoulder relaxed. Repeat on the other side.
Place the ball on the ground and put pressure onto it with the front/side of your hip – about where your pocket usually is. Move the ball around to find ropey/tight spots. Hold it on a firm/sore spot for 45-60sec and repeat on at least 3 different tight spots. Don’t forget to breathe through this one!
Photo 1 - Stand in a lunge stance with your back heel lifted. Keep your hips facing straight forwards and tuck your pelvis under engaging your glutes. Lean forwards on the front leg. You should feel the stretch through the front of the back leg. Hold for 45sec.
Photo 2 - To increase this stretch, lift the arm up on the same side as the leg that is stretching. Lean away from the stretching leg.
Photo 1- Kneel on the ground with one leg bent in front. Keep your hips facing straight forwards and tuck your pelvis under engaging your glutes. Lean forwards on the front leg. You should feel the stretch through the front of the back leg. Hold for 45sec.
Photo 2 - To increase this stretch, lift the arm up on the same side as the leg that is stretching. Lean away from the stretching leg.
Place the ball on the wall and lean into it with the back of your lower hip. You can walk the feet out from the wall to increase the pressure into the ball. Roll the ball around to find ropey/tight spots. Hold it on a firm/sore spot for 45-60sec and repeat on at least 3 different tight spots.
Place the ball on the ground and put pressure onto it with the lower part of your hip. Roll the ball around to find ropey/tight spots. Hold it on a firm/sore spot for 45-60sec and repeat on at least 3 different tight spots.
