SMFR Front Hip Capsule

RIGHT

LEFT

Target: Left Leg, Knee, Thigh
Position: Lying on Side

  1. Lie on left side on floor with roller under the outside of left hip / upper thigh region

  2. Lie on left forearm with right hand on ground for support

  3. Keep left leg straight fully extended with left foot and leg rotated inward

  4. Keep right knee bent up towards right hip and rest leg on floor

  5. Start with roller at top of outside left thigh and lower hip region

  6. Shift body forward on left forearm to slowly bring roller towards outside of left hip crease and top of left thigh

  7. Move in 1 inch increments with muscle fully relaxed

  8. Hold any tender spot for 10-15 seconds

Target: Right Leg, Knee, Thigh
Position: Lying on Side

  1. Lie on right side on floor with roller under the outside of right hip / upper thigh region

  2. Lie on right forearm with left hand on ground for support

  3. Keep right leg straight fully extended with right foot and leg rotated inward

  4. Keep left knee bent up towards left hip and rest leg on floor

  5. Start with roller at top of outside right thigh and lower hip region

  6. Shift body forward on right forearm to slowly bring roller towards outside of right hip crease and top of right thigh

  7. Move in 1 inch increments with muscle fully relaxed

  8. Hold any tender spot for 10-15 seconds

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Hip External Rotation, HipMatt AdlerSMFR, FRP Mobilization, Beginner, Intermediate, Advanced