Soft Tissue - Psoas
Equipment: Bodyweight, Massage Ball Progression: Beginner Description: Place ball on psoas (1 inch down and 1 inch to the outside of the belly button), lay completely flat on the ground and let the weight of your body sink into the ball. You can adjust the position until you find the tender area. Make sure to use a controlled breathing pattern to allow your abdominal muscles to stay relaxed.
Soft Tissue- IT Band
Equipment: Bodyweight, Foam Roller Progression: Beginner Description: Lie on your side on top of foam roller or medium density ball. Slowly roll the outside of your leg from the knee up towards the hip. Adjust tension by taking bodyweight off the foam roller. Go slow and pause at any tender areas.