Hip Recumbent External Rotator & Extensor Roll
Release tight hips & glutes with this simple roll! Target those hard-to-reach external rotators and extensors for better mobility.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Roll Recumbent Hip External Rotator and Hip Extensor
Positioning:
1. Sit on the Foam Roller: Start by sitting on the foam roller positioned under your right hip. Keep your left leg bent, foot flat on the ground.
2. Leg Position: Cross your right ankle over your left knee, creating a figure-four position with your right leg.
3. Hand Placement: Place your hands behind you for support, slightly behind your hips.
Movement:
1. Lean into the Roller: Gently lean towards your right side, allowing the foam roller to apply pressure to the outer hip.
2. Roll Slowly: While leaning, roll your body slightly forward and backward on the foam roller, focusing on the hip area. Keep your movements slow and controlled.
3. Adjust the Pressure: If you find a tender spot, pause for a moment to allow the muscle to relax. You can adjust your weight distribution to increase or decrease pressure.
4. Switch Sides: After rolling for about 30 seconds to 1 minute on the right side, switch to the left side by repositioning yourself and repeating the process.
Tips:
- Breathe deeply and relax your muscles during the exercise.
- Maintain a comfortable speed; avoid rolling too fast to prevent injury.
- If you experience significant pain, stop the exercise and consult a professional.