Tennis Ball on Hip Flexors
mobilizepelvis
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
How to do it
- Lie face down, and place a tennis ball on the abdominals beside the belly button to target the psoas major muscle (which lies under the abdominals).
- Scoot your body to move the ball to any sore spots all the way down from beside the belly button to the top of the hip.
Form cues
- Internally rotate the leg (i.e., turn the foot in) to help stretch the hip flexors while performing this exercise.
- Caution: If you feel a pulse under the tennis ball, simply move the ball slightly to reduce pressure on the femoral artery.
Dosage
- Hold on each sore spot for 20 to 30 seconds. Perform at least once a day for a total of 2 to 3 minutes on both sides of the body.
- Progress: Use a larger and firmer ball, such as a softball, to help increase pressure through the abdominals to the hip flexor muscles. Perform the Hip Flexor Stretch (Transverse).
- Regress: Apply heat to the area while you lie on your back with the leg straight.