Hip tension relief with rolling
by Megan
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
How to roll your hip flexors
Static pressure
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
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
