RELEASE | Exercises

INTENT: Soften holding patterns across the anterior hip and posterior chain while inviting the nervous system into a parasympathetic, grounded state. These techniques target not just muscle tension but also energetic holding in the front/back body relationship.

Prone Psoas/ Release

Tool: One tennis ball

Lie prone and place a tennis ball into the iliacus/psoas region just inside the hip bone (right side = right hand placement). Gently rest your body weight into the ball. Bend the same-side knee and slowly windshield wiper the lower leg side to side. Breathe in a way that feels good to breathe; soft, slow, and spacious. Let that breath move into the lower abdominal quadrant to create internal release. Switch sides when after feeling your musculature feels open  and unwound and nervous system feels relaxed.

Quad Rolling

Tool: Foam roller

Lie prone, slowly roll from hip to just above the knee. Pause at tender points. On each exhale, soften into the roller. Optional: bend the knee to add a pin-and-stretch element.

Hamstring Ball Release (Chair or Floor)

Tool: Ball

Sit on a firm surface and place a ball under one hamstring. Gently rock or flex/extend the knee to create pressure-and-release. Let your breath sync with the motion. Keep your opposite hand on your opposite leg to balance hemispheric input.