Tennis Ball Side of Hip

How to do it

1. Lie on your side with your head resting on a pillow to help keep the head and neck aligned.
2. Place a tennis ball under the lateral side of the hip just above the top of the leg on the side in contact with the ground.
3. Find a sore spot and hold there to release.
4. Move the ball gently to another sore spot and hold to release.

Form cues

• If the pressure felt in the area is too much, simply roll the body slightly off the ball to decrease the pressure.

Dosage

• Hold for 20 to 30 seconds on each sore spot. Perform at least once per day for a total of 2 to 3 minutes.
• Progress: Perform the Abductor Stretch or the Door Frame Stretch.
• Regress: Use a foam roller to massage the side of the hip instead of a tennis ball.

Helps with

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