21/08/2026
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. 🤢
