The referenced video describes one specific method: using a lacrosse ball to release tension in the hip flexor near the ball of the hip. Here's how to perform that stretch:
- Locate the Bump: Identify the bony bump on the front of your hip (anterior superior iliac spine - ASIS).
- Position the Ball: Place the lacrosse ball just inside (medial to) this bony bump, in the soft tissue.
- Roll Onto the Ball: Carefully roll onto the lacrosse ball, positioning it directly on the targeted area.
- Relax and Breathe: Relax your body and focus on your breath. Deep, slow breaths can help release tension in the muscles. Stay in this position for approximately 30-60 seconds or longer, as needed.
- Gentle Movement (Optional): You can also gently move your leg slightly to further massage the area.
Important Considerations:
- Discomfort vs. Pain: You should feel some discomfort or tension, but avoid sharp or intense pain. If you experience pain, adjust the position of the ball or discontinue the stretch.
- Consult a Professional: If you have any pre-existing hip conditions or experience persistent pain, consult a physical therapist or other qualified healthcare professional before attempting this stretch.
