Burn with Christine & Kim

Foam Roll Friday - PSOAS

The psoas is a deep hip flexor that connects your lower spine to your thigh bone. It works every time you lift your leg, walk, run, go up stairs and squat.

This week we’re working into the tissues around the psoas with 3 different tools 👇🏼

1️⃣ LACROSSE BALL

Lie on your back and place the ball a couple of centimetres outside your belly button.

Use your hands to control the pressure and gently sink into the tissues. Once you find an area that feels restricted, move your leg around bend the knee, drop it out to the side or move it from side to side.

⏱️ Spend around 2–3 minutes exploring the area.

2️⃣ FOAM ROLLER

Lie face down with the roller underneath the front of your hip/abdomen.

Use your arms and opposite leg to control how much bodyweight you’re putting through the roller. Slowly move around the area until you find a spot that feels tight or restricted.

Once you find it, pause and add some movement through your leg while maintaining the pressure.

⏱️ Spend about 5 minutes here.

3️⃣ SOCCER BALL

Now we’re moving from the foam roller to the soccer ball.

The smaller contact point allows you to apply more focused pressure to specific areas around the abdomen and front of the hip.

Slowly move side to side and explore the area rather than just sitting on one spot.

⏱️ Spend about 5 minutes here.

You may notice afterwards that your hip feels less restricted and that movements like hip extension or bringing your knee towards your chest feel more comfortable.

⚠️ warning - this can be INTENSE. 😳 Because you’re working through the abdomen and deep tissues around the hip, it can feel very uncomfortable and for some people, even make you feel a little nauseous. 🤢

FOAM ROLL FRIDAY | Adductors 🦵🏼

If your inner thighs always feel tight, try this 3 step combo 👇🏼

1️⃣ OPEN
Happy Baby to gently open up the hips and adductors. 2 MINUTES

2️⃣ RELEASE
Foam roll through the adductors, spending a little extra time on areas that feel tight or tender. 1-2 MINUTES PER LEG

3️⃣ MOBILISE
Finish with a plate loaded adductor mobilisation. 2 MINUTES EACH LEG

IMPROVES
• Locking Out Your Hips In The Squat
• Flexion External Rotation (Knee-Out Position)
• Normal Posture (Neutral Pelvis)

FOAM ROLL FRIDAY 🙌🏽 NECK

If you’ve been sitting at a desk all day, staring at your phone, or just feel like your neck is constantly tight, give this a try!

This quick foam rolling technique can help reduce tension, improve mobility and leave your neck feeling a little less stiff.

💡 A few tips
• Move slowly
• Don’t roll directly on the spine
• If you find a tight spot, pause and breathe for 20–30 seconds

Give it a go and let me know how your neck feels afterwards!

Tight hips? This quick routine is for you!

Whether you sit at a desk all day, run, lift weights or just feel stiff through your hips, give this sequence a try.

Today’s Foam Roll Friday:
✨ Foam roll quads
✨ Hip opener on the foam roller
✨ Couch stretch
✨ Seated figure-4 stretch (perfect for the office!)

💬 What body part should I cover next for Foam Roll Friday?

Foam Roll Friday – KNEES🦵🎾

Do you have knee pain ? Did you know your knee should be able to fully straighten?

The last few degrees of straightening your knee are called terminal knee extension. It’s important for walking, running, squatting, and overall knee stability. If you can’t fully lock your knee out, it can change the way you move and contribute to stiffness or discomfort.

In today’s video I cover

✅ A simple test to check your terminal knee extension.
✅ A band & foam roller drill to help restore full knee extension.
✅ A lacrosse ball release to target the tight tissues behind the knee that may be limiting your range.

If your heel doesn’t lift slightly off the floor when you straighten your knee, this is worth trying.

Save this one for your next mobility session!