Iliopsoa Roll-Ball

Roll Ball Iliopsoas Instructions

- Yoga mat or soft surface for added comfort

Positioning

1. Starting Position: Begin by kneeling on a yoga mat. Place the exercise ball in front of you.
2. Forearm Support: Lean forward onto the ball and position your forearms on it, keeping your elbows shoulder-width apart.
3. Leg Position: Extend your legs straight behind you, resting on the balls of your feet. Your body should form a straight line from head to heels.

Movement

1. Engagement: Tighten your core muscles to stabilize your body. Ensure your hips do not sag or rise too high.
2. Roll Forward: Slowly roll the ball forward by extending your arms while maintaining a straight body line. Move until you feel a comfortable stretch in your hip flexors.
3. Roll Back: Engage your core and pull your forearms back towards your body, rolling the ball back to the starting position.
4. Repeat: Perform this movement for 10-15 repetitions, focusing on smooth, controlled movements.

Tips

- Keep your neck in a neutral position by looking at the mat, not at the ball.
- Control your breathing; exhale as you roll forward and inhale as you roll back.
- If you feel discomfort in your lower back, reassess your form and make sure your hips are aligned properly.