Hip Flexor / TFL Soft-Tissue Foam Rolling

mobilizehip

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie on your stomach and position a foam roller or small ball on the front of your hip.
Slowly roll around to find the tender area of muscle.
Apply direct pressure to the trigger point for one to two minutes.
Then move slowly forward and back over the area in a wavelike motion.
Switch to a softer roller if a hard roller is intolerable.

Form cues

Find the tender spot, then hold sustained pressure
Use a wavelike forward-back motion

Dosage

1-2 minutes of direct pressure, then slow rolling over the area

Muscles worked

rectus femoris — anatomical illustration — rectus femorisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

tensor fasciae latae — anatomical illustration — tensor fasciae lataeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip flexors — anatomical illustration — hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: rectus femoris, tensor fasciae latae, hip flexors

Target muscles

Rectus Femoris Tensor Fasciae Latae Hip Flexors

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Foam Roller Thoracic Extension Supine Knee Hug & Posterior Pelvic Tilt

Reference: Rebuilding Milo p.226