![]() This means that the muscle tension is already beginning to reduce, which is what we want to achieve.įor this exercise, you should sit up on the floor with your left leg extended, and your right leg bent at the knee and tucked underneath your other leg. ![]() You’ll also notice that the longer you do this, the less sensitivity there is. If we can get this muscle to relax a little, your hip joint will feel better and your pain will be reduced. It’s this muscle which is partly responsible for exerting too much pressure on your hip joint – and thus also for your osteoarthritis. We use this exercise to relax an important part your musculature, the large thigh extensor, or thigh muscle which extends down to the knee. If it gets rather too sensitive, then just ease off the pressure a little. You should still be able to breathe calmly, and should not have to tense or brace yourself against this pain. ![]() This pressure should only be restricted by the need to keep your pain level below ten. Don’t roll too fast, and keep up the highest possible contact pressure. You should try to dwell on those particular spots. Just keep rolling for a moment, but also notice any place where the sensitivity is even higher. Use intense pressure while you do this – but keep just below your personal pain threshold of ten. Do this by rolling the ball around this area in small, very tight spirals. Then use the mini ball (held in the fingers of both hands) to massage this area very slowly. At this point, you need to take your time to find the most sensitive spot. And if you wear jeans, it’s almost exactly at the height of that small “hip pocket” (watch pocket).įrom there, just move your fingers in and down by around two centimeters. This is the protruding hip bone which can be found sticking out at the side of your body around waist height. Just lie down on your back and use your fingers (on the right-hand side) to feel for your ilium bone (SIAS). We’ll start off using the mini massage ball from our foam rolling massage set.
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