How to Use a Foam Roller for the Hip

A foam roller is a cylindrical tube that is made out of dense styrofoam that is packed tightly together. This is used for self-myofascial release, or SMR, which is a self-massaging technique to release tissue adhesions and tenderness that cause pain and stiffness, according to the National Academy of Sports Medicine. The hip region is one area in your body that experiences muscle and joint stiffness, especially if you sit for a long period of time. SMR with a foam roller improves hip mobility and reduces hip and lower back pain.

Things You'll Need

  • Foam roller
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Instructions

  1. Buttocks

    • 1

      Lay the foam roller on the ground and sit on top of it with your feet on the ground. Cross your right ankle over your left kneecap and shift your weight to your right. Put your right hand on the ground behind the foam roller near your hip.

    • 2

      Roll slowly up and down your right buttock until you find a tender spot. Hold that spot and gently rub it back and forth until the pain goes away. Breathe deeply to relax the affected area.

    • 3

      Switch leg position and shift your weight to your left. Repeat the massage pattern on your left buttock.

    Upper Hip

    • 4

      Lay the foam roller on the ground and put the top side of your left outer hip on top of it. Prop your upper body up with your left forearm and cross your right leg over your left leg with your right foot flat on the ground.

    • 5

      Relax your left leg as you slowly roll down toward your outer thigh. Hold and gently rub any tender spots by rolling up and down the affected area until it goes away.

    • 6

      Roll onto to the top side of your right hip and repeat the SMR exercise.