Lateral Hip Foam Rolling

Lie on your side with the foam roller under the side of your pelvis and support yourself on your forearm. Place the top leg in front for balance.

Move forward and back to roll from the side of the pelvis toward the outer thigh. Slow down over tender spots.

Slowly return to the starting point. Use a small range and briefly hold pressure over painful areas.

Notice the side of the pelvis and outer thigh releasing. Steady pressure and a slow pace work better than pressing hard.

Dropping your full weight and moving quickly can increase tension. Share your weight through the forearm and breathe easily.

Exhale slowly as you roll and inhale when you pause. Deep breathing helps release pelvic tension.

Start below the pelvis and gradually shift toward the outer thigh. Keep it short before training and slower afterward.