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Hip Flexor Release With Ball

movement Feb 13, 2020

Wanna know the BEST hip flexor release with ball?

All you need is a small squishy ball, a good deep core connection and a lengthened spine to help create the space your hips are CRAVING.

If you are experiencing tightness in your hip flexors and/or hips or are struggling with knee pain, back pain and even neck pain, I want you to go through this psoas release with me!

What does your psoas have to do with knee and neck pain? The psoas is a deep muscle that controls the hip flexors. Tight hip flexors are often the root cause of knee pain, back pain and even neck pain.

Throughout this exercise, we are not only releasing the psoas but also teaching the fascia to become stronger in a lengthened position. This will help to increase energy flow, decrease pain and give you more space around your joints.

Before we get started I have a quick disclaimer!! If you are less than 10-12 weeks postpartum or 10-12 weeks post-abdominal surgery you are going to want to avoid this exercise. As with anything, if this movement does not feel good on your body today, stop and wait a few weeks then try again.

Ready to get started? Grab your mat and a small squishy ball. DO NOT use anything aggressive on your body because this movement is meant to be gentle.

  • Move down to your mat, coming into a plank position
  • Place your squishy ball right on your hip
  • Lightly engage your pelvic floor and deep core, avoiding any tension in your low back
  • On your exhale, slowly slide the ball up your low belly
  • On your Inhale, come back to your starting point
  • Make sure you are staying connected through your body when you move both forward and backward
  • Repeat 5-10 times on one side and then switch

Really listen to your body and only move through a range of motion that feels good for you! I recommend doing this exercise a couple of times a week to help maintain that balance through your pelvis.


The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s).

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