Lacrosse Ball - Hip Flexors
The Lacrosse Ball Hip Flexor release is a targeted self-myofascial release technique designed to break up adhesions and tension in the iliopsoas and rectus femoris muscles. This mobility drill is essential for reversing the effects of prolonged sitting and improving hip extension mechanics for running and lifting.
Your AI coach utilizes your daily HRV and sleep data to identify when your sympathetic nervous system is overactive, prescribing this release technique specifically when your body needs to downregulate and recover. By tracking your subjective pain levels during this movement over time, the app learns which specific recovery modalities yield the best improvements in your squat depth and lower back comfort. If you consistently report hip tightness after heavy leg days, the AI will proactively schedule this session to prevent chronic stiffness.
Form Cues
- Lie face down with the ball placed just inside your hip bone
- Support your upper body weight on your forearms or hands
- Breathe deeply into your belly to encourage muscle relaxation
- Allow your body weight to sink gradually into the ball
- Bend your knee slowly to floss the muscle if you need deeper pressure
- Don't place the ball directly on the hip bone or lower ribs
- Don't hold your breath when you hit a tender spot
- Don't tense your abs or glutes to fight the pressure
- Don't rush the movement or roll quickly
- Don't continue if you feel sharp, shooting nerve pain
Common Mistakes
- Placing ball on the bone
- Breathing too shallowly
- Tensing muscles against the ball
- Moving too fast
- Applying too much pressure too soon
Muscles Worked
This exercise primarily targets the iliopsoas complex (hip flexors) and the upper rectus femoris (quadriceps). Releasing tension in these areas is crucial for restoring proper pelvic alignment, reducing strain on the lumbar spine, and allowing the glutes to fire correctly during hip extension movements.
Primary
Secondary
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