Self-Massage: Hips

Why do we want to massage our hips? We sit on them all day, making some muscles short and tight. We’re also making them weak, causing trigger points.


How to self-massage the glutes.

Greater Trochanter Self-massage

  • Locate the greater trochanter
  • Using deep pressure, run your fingers along the greater trochanter, imaging you’re pulling the bone off of the muscles

Pressure: Medium – deep

Time: 2 minutes

Area: Greater Trochanter


Glute Self-massage: Part 1

  • Using a ball, place it under your glutes and sit on it
  • Find areas of tenderness and hold the pressure there for 5 to 10 seconds or until the pain dissipates
  • Move to a new spot when pain decreases
  • Work between the greater trochanter and edge of sacrum

Pressure: Medium – deep

Time: 5 minutes

Area: Glutes, piriformis

Equipment: Ball or foam roller


Glute Self-massage: Part 2

  • Place a ball under the glutes
  • Once a tender spot has been found, stretch your glutes by bringing your leg over to rest on your knee
  • Continue moving the ball between the greater trochanter and sacrum

Pressure: Medium – deep

Time: 2 – 5 minutes

Area: Glutes, piriformis

Equipment: Ball or foam roller


Tractioning the Hip

  • Loop a band around your hip
  • Get on your hands and knees and crawl far enough forward so there is tension on the band
  • Rock backwards and forwards feeling the tension at your hip

Area: Hip joint

Time: Hold tension for 30 seconds, total time = 2 – 5 minutes

Equipment: Resistance band


How to self-massage the anterior hip.

Self-massage the Iliacus

  • Lying on your back, bend your knees over a pillow
  • Locate the iliac crest
  • Take a deep breath and move your fingers into the underside of the iliac crest
  • Keep constant pressure when there is an area of tenderness and move on when it dissipates

Pressure: Medium – deep

Area: Iliacus

Time: 2- 5 minutes


Self-massage the Psoas Major

  • Lying on your back with knees bent over a pillow
  • Locate your belly button and ASIS, travel in between those two landmarks
  • Take a deep breath and slowly deepen pressure into the area
  • Take your time and go slow

Pressure: Light to Medium

Time: 2 – 5 minutes

Area: Psoas Major


Disclaimer: These self-massage tips are for educational purposes only. If you feel safe and comfortable to try them on yourself, go ahead. If you are experiencing any pain that you would rate a 6/10 on a pain scale while self-massaging, please stop and seek advice. My email is listed on the home page if you have any questions or concerns.

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