Videos
Instructions
- Lie face down on the floor with a lacrosse ball placed just inside your hip bone.
- Slowly lower your body weight onto the ball to apply pressure.
- Hold the pressure on tender spots or gently move your leg to create mobility.
- Switch sides and repeat.
Technical tips
- Relax your core and let your body sink into the ball.
- Avoid rolling too fast; keep the movement slow and controlled.
- Do not place the ball directly on bones or sensitive organs.
Breathing tips
- Inhale deeply to prepare.
- Exhale slowly as you relax into the pressure.
- Maintain steady breathing to release muscle tension.
Medical restrictions
- Avoid if you have abdominal hernia.
- Not recommended after recent abdominal surgery.
- Avoid with acute hip or lumbar spine injuries.
Description
The Psoas Smash is a targeted self-myofascial release technique designed to relieve tightness and discomfort in the hip flexor region. Using a lacrosse ball, this exercise applies direct pressure to the psoas area, helping to break up adhesions, release deep muscular tension, and improve mobility in the hips and lower back. Many individuals experience hip or lower back stiffness due to prolonged sitting, repetitive training, or poor posture. The Psoas Smash provides an effective method to counteract these effects, restoring balance and movement efficiency. This exercise is particularly beneficial for athletes, fitness enthusiasts, and individuals seeking to enhance functional performance by addressing one of the most commonly tight muscles in the body. By integrating this recovery practice into a routine, users can experience greater freedom of motion, reduced risk of injury, and improved overall comfort in daily movement. The simplicity of the technique makes it accessible to beginners, while its effectiveness ensures lasting value for advanced practitioners. Whether used after workouts, as part of a mobility session, or during active recovery, the Psoas Smash is a practical and highly effective tool for maintaining hip health and optimal athletic performance.
What is the Psoas Smash exercise good for?
The Psoas Smash is effective for releasing hip flexor tightness, reducing lower back discomfort, and improving overall hip mobility.
How long should I hold the Psoas Smash?
Hold each side for 1 to 2 minutes, focusing on deep breathing and relaxing into the pressure.
Can beginners do the Psoas Smash?
Yes, beginners can perform the Psoas Smash by starting with light pressure and gradually increasing intensity as tolerated.
Do I need special equipment for the Psoas Smash?
You only need a lacrosse ball or a similar firm massage ball to perform the Psoas Smash effectively.
Is the Psoas Smash safe for back pain?
The Psoas Smash can help relieve back pain caused by hip flexor tightness, but individuals with acute injuries should consult a medical professional before attempting.