Hip tension relief with rolling

Continuing our exploration of myofascial release on discomfort from a sedentary lifestyle, this week we're looking at myofascial release techniques for the hips. 

Recently, we explored hip tension and anatomy and how they are affected by extended sitting. Prolonged sitting can result in adaptively shortened and weak muscles of the hip. 

Hip anatomy

Today's practice will help to open the hip flexors, a group of muscles that shorten when we pull the thigh up towards the chest and lengthen when we pull it away. 

Hip and pelvis muscle anatomy 

 Muscles in this group include:

• rectus femoris

• sartorius 

• tensor fascia latae (TFL)

• Psoas. 

• glute med and min

Imbalances in these muscles may show up between front and back of the hips, or side to side of the pelvis. Muscle tension and strength will also be affected by repetitive movements, common postures, and injuries. 

Tune Up balls 

To do these myofascial release exercises, you’ll need:

• a pair of tune-up balls

• clothes you can move in comfortably

• space to be on the floor

Three of our favourite go to rolling exercises for rolling

Static pressure on hip flexors

Whenever we start rolling we want to begin with static pressure. This allows the body time to soften and the muscles time to release effort. As little as 120 seconds helps to allow feedback from the muscles to the brain to create positive effects of tissue change. This stillness allows the nervous system to adjust to this new sensory feedback without increasing muscle tone or signalling stress to the brain. 

static pressure at hip flexors 

To practise static pressure on the hip flexors:

• Lay on your belly

• Still in the tote, place the tune-up balls perpendicular across front of pelvis between the floor and hips

• Allow the body to settle and find stillness

• Deepen the breath

• Rest here for 2 minutes before repeating on the second side.

Adding movement to create length in the hip flexors

Slow, controlled, intentional movement releases muscle and fascial tension as well as hydrates the tissues. Cross-fibreing is an effective rolling technique to release tension.

Hip flexor rolling 

To cross-fiber your hip flexors

• Lay on your belly

• place the tune-up ball across front of pelvis, at the top of your thigh, between the floor and hips

• Allow the body to settle and find stillness

• Bend through the same side knee

• Add slow, gentle side to side motions of the bent leg

• Repeat slow side to side movements for 2-3 minutes

• Repeat on the second side

Put it together in a practice

Try these simple postures for myofascial release of hips combined into a short rolling practice. Join Megan with your tune-up balls. 

Some or all of these practices may feel tender in your hips. That's okay! If the feedback is too uncomfortable you may recreate this exercise standing but leaning into a wall to decrease the amount of pressure.

Want to learn more?

Watch: Myofascial Release Playlist on YouTube

For a deeper dive into MFR for postural strain explore our Learn to Roll: for Postural Strain course available online