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Foam Roll Hip
- 1 - Start by sitting on the floor with your legs extended in front of you.
- 2 - Bend your right knee and cross your right ankle over your left thigh, creating a figure-four shape with your legs.
- 3 - Place a foam roller under your right hip, targeting the external rotator muscles.
- 4 - Use your hands behind you to support your upper body and lift your hips slightly off the floor.
- 5 - Begin to roll back and forth over the right hip external rotator for about 30 seconds.
- 6 - After rolling, sit up straight and bend your left knee, bringing your left foot closer to your body.
- 7 - Gently lean forward to feel a stretch in the crossed leg (right leg) hip extensors.
- 8 - Hold the stretch for 20-30 seconds then switch to the other side.
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