Hip Flexors SMR

A self-massage technique using a foam roller to release tension in the hip flexor muscles and improve mobility.

Instructions

1. Lie face down on the floor with a foam roller positioned perpendicular under your hip flexors (front of hips).
2. Support your upper body on your forearms.
3. Use your arms and one leg to shift your body weight onto the foam roller.
4. Slowly roll along the hip flexor area from the hip to just below the hip bone.
5. Pause on any tender areas for 10-30 seconds, allowing the muscle to relax.
6. Roll the other side for equal time.

Tips

• Spend extra time on tight or tender areas.
• Maintain steady, controlled breathing throughout.
• Start with lighter pressure if it feels too intense.
• Use this as part of your cool-down or mobility routine.
• Perform 1-2 minutes per side for optimal results.