Figure Four (Hip Rotator Massage): To Begin:
- Begin by sitting onto the foam roller (or acuball), supporting your hands behind you.
- Cross the left ankle over the right knee and lean onto the left buttocks.
- Start by moving slowly and if the body will allow work your way up to larger movements, trigger point as needed.
- Continue to breathe slow and deeply.
- Work on each side for 1 to 3 minutes.
Variations:
§ For more of a challenge work on this and place the right hand to the left knee (the crossed leg) and apply gentle pressure to increase the stretch and release.
§ Try this with the AcuBall™ both on the floor and by leaning against the wall in the Figure Four Stretch position (see picture below)
Benefits:
By releasing the deep rotators of the hips we allow more movement and flexibility and rage of motion. This release will improve things like, running, long-term sitting, practices like yoga and offer relief to aching hips. This can also be a great prep and option to Figure Four and Pigeon Pose.
