A guided version of the five-movement routine already listed in the workout plan, with clear setup, movement, and 3D start/end positions.
Updated August 24, 2026 · Follow the clinician-prescribed version if it differs from this guide
Before you start
Duration:About 8 min
Equipment:Massage ball, wall, mat and optional knee pad
Placement:Nightly, or separately from heavy training
Left-hip limit:Gentle 3–4/10 effort; pain no higher than 2/10
Order: Complete 1–5Range: Small and controlledStop: Pinching, catching, sharp or spreading pain
Step 01 · Tissue preparation
Wall-supported TFL / upper-quad ball release
Use the wall version shown so pressure is easy to control. The target is muscular tissue at the upper outer-front thigh—not the hip joint or pelvic bone.
Equipment:Massage ball and wall
Dose:1–2 min on the left
Setup: Face slightly away from a wall. Place the ball on the muscular pocket just below and a little outside the front point of the left hip. Lean in lightly with both feet planted.
Movement: Use small knee bends and body shifts to move the muscle over the ball. Pause and breathe on a comfortable tender spot.
Key cue: Keep most of your weight in your feet; the pressure should feel controllable.
Avoid: Do not press directly on the hip crease, the hard pelvic point, or any pulsing, sharp, or electrical spot.
Step 02 · Hip-flexor length
Half-kneeling hip-flexor stretch with TFL bias
The left knee is down and the right foot is forward. The movement comes from a gentle pelvic tuck and small forward shift—not a lower-back arch.
Equipment:Mat or knee pad
Dose:2 × 30–45 sec
Setup: Kneel on the left knee with the right foot forward. Stack the torso over the pelvis, lightly tuck the tailbone, and squeeze the left glute.
Movement: Shift the pelvis forward a few centimeters. For a mild TFL bias, reach the left arm overhead and lean slightly to the right while keeping the pelvis facing forward.
Key cue: Stay tall: “belt buckle up, left glute on.”
Avoid: Do not flare the ribs, arch the lower back, twist the pelvis, or chase a front-of-hip pinch.
Step 03 · Gentle internal rotation
Prone left-hip internal-rotation drops
Because the left knee is bent, moving the left foot outward creates internal rotation at the hip. The thigh and pelvis stay supported.
Equipment:Exercise mat
Dose:1 × 8 easy reps
Setup: Lie face down. Bend the left knee to about 90 degrees so the sole points toward the ceiling. Keep both front hip bones heavy on the mat.
Movement: Let the left foot travel slowly outward, then return it toward center. Only the lower leg swings; the thigh stays down.
Key cue: “Foot out, pelvis quiet.” Use a small, smooth range at 3–4/10 effort.
Avoid: Do not roll the pelvis, lift the thigh, force the endpoint, or continue into a deep anterior-hip pinch.
Step 04 · Supported 90/90
90/90 left-leg-rear sink
Place the right leg in front and the left leg behind. Support the hands so the left rear hip can settle gently without forcing range.
Equipment:Mat; blocks optional
Dose:45–60 sec
Setup: Sit with the right thigh angled in front and the left thigh angled out to the side/rear, both knees comfortably bent. Place the hands on the floor or blocks for support.
Movement: Keep the spine long and gently lower the left side of the pelvis toward the floor. Breathe and let the position soften rather than pushing deeper.
Key cue: Keep the left rear knee and foot comfortable; the sink is small and vertical.
Adjust: Sit on a folded towel or reduce both knee angles if the hip cannot settle without leaning or pinching.
Step 05 · Hip-rotation control
Seated internal-rotation windshield wipers
Use the hands behind you for support. Both knees travel together from side to side while the feet stay planted and the motion comes from the hips.
Equipment:Exercise mat
Dose:10 total reps
Setup: Sit with hands behind the body, knees bent, and feet wider than hip width. Stay tall enough that the movement is comfortable.
Movement: Let both knees drift toward one side, return through center, then drift toward the other side. Move slowly and keep both feet down.
Key cue: Use the smallest range that lets both hips rotate without a pinch.
Avoid: Do not push a knee to the floor, bounce, or use a hand to force the left hip inward.