# Lacrosse Ball Hip Release for Better Hip Rotation & Pelvic Stability (3–4 Min/Side)

## Метаданные

- **Канал:** The Ready State
- **YouTube:** https://www.youtube.com/watch?v=_QnN-iQfXXQ
- **Дата:** 23.03.2026
- **Длительность:** 1:20
- **Просмотры:** 25,137
- **Источник:** https://ekstraktznaniy.ru/video/20526

## Описание

Use a lacrosse ball to “circle” the hip—working around the femur head through the glute/TFL neighborhood to reduce sensitivity and restore smoother hip motion. Explore different angles and leg positions, add contract–relax as needed, and spend 3–4 minutes per side to improve hip rotation, flexion, and pelvic stability.

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## Транскрипт

### Segment 1 (00:00 - 01:00) []

daily dose. Grab a lacrosse ball. Think about where the femur comes in. We've got this glute system that's like a rainbow around here from the kind of the back, this kind of tall part, and even into the front almost to the TFL. Now, imagine there's lacrosse ball here and you're going to circle the head of the femur as it comes in here and you're just going to address any sensitivity that you have. Yes. Yes. We're going to have to do this on the ground and you're going to get into kind of a fetal position where you can cry yourself to sleep because it's probably very uncomfortable. This ball is just going to hang out in one of those areas I described. And then what you can do is also play with the leg. You put that leg into extension. You can keep it in flexion. But what we're really trying to do is just circle around the head of the femur. Even if at an it means I'm not always on my side, just at an angle, that's plenty. This is allows me to sort of unweight the ball with this leg. Some of you might need a softer ball. Put a towel over it. But 3 to four minutes aside, exploring this. If it's sensitive, contract and relax and stay there till it becomes less sensitive. You'll start to see that we improve rotation, flexion, and stability through the pelvis just by waking up this musculature.