HOW: Grab a lacrosse ball, softball, or any other high-density ball. Begin in a lying position, on your stomach. Finding the bony front side of your pelvis, place the ball just below this point. Begin to put your weight on the front and towards the side of the hip. If you locate a point of tension, option to remain in this position, roll around this position, or rotate the entire leg inward and outward. Hold for the duration or perform for repetitions.
FEEL: You should feel tension and stretch sensation on the front and side of the hip.
COMPENSATION: Avoid feeling pins and needles down the leg.