Hip, Phase 1 · Exercise 5 of 5 HP-1 #5

Hip Flexor Self-Release (optional)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Release tight front hip muscles

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Only if your provider assigned it. Do this only if: You feel tightness or aching in the FRONT of your hip or in your groin, especially when standing up after sitting or walking up stairs. Skip if: You have sharp groin pain, clicking or locking in the hip, your provider has not checked this area yet, or you have any of the warning signs listed below.

Dose1 time a day, 60 to 90 seconds each side

You needA tennis ball or lacrosse ball (lacrosse ball is firmer)

Demonstration video: Prone hip flexor release with a lacrosse ball (Restore Motion). Follow the steps on this page if the video differs.

Photos

Hip Flexor Ball Release: Ball just inside the front hip bone — Ball just inside the front hip bone

Why it helps

The iliopsoas (hip flexor) is the muscle that lifts your knee toward your chest. After a car accident, it often gets shortened and tight from the seated, impact position. Slow pressure on the muscle with breathing helps it relax.

How to do it

Lie face-down on a mat. Place the ball 2 to 3 inches inside the bony point on the front of your hip, toward your belly button. NOT on the bone itself.
Slowly lower your body onto the ball. Stop right when it feels tender but NOT sharp.
Stay on that spot. Belly breathe slow and deep for 60 to 90 seconds. Let the pressure work, do NOT force.
Slowly come off. Switch sides.

Too hard? Try this

Use a softer ball or a folded towel. Or shorten the time to 30 seconds and build up.

Too easy? Try this

Slowly bend the knee on the side you are releasing 5 times while staying on the spot. Or use a firmer ball.

Common mistakes

You roll over the hip bone itself.
You press into a sharp painful spot, NOT just tender.
You hold your breath.

You should feel

Deep, dull pressure on the tender spot.
Slow, easy belly breathing.
The front of the hip loosening up.

You should not feel

Sharp pain in the groin.
Numbness or tingling down the leg.
Bruising-like pain that does NOT let up.

Stop right away if

Sharp shooting pain down the leg.
Numbness in the leg.
Increased pain that does NOT improve after stopping.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program