Hip Release & Nervous System Reset

14:21

14:21

Hip Release & Nervous System Reset

by Phyllis Musseau

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

3

That tightness in your hips isn't just muscular — your hips are a stress storage unit, and it's time to empty it. This practice uses simple ball work to target the fascia and muscles around your hips and glutes, easing tension built up from sitting, training, or just living in your body all day. And an added benefit is that just a few minutes of focused self-massage sends a clear signal to your nervous system: it's safe to let go. As the pressure eases fascial restriction and muscular guarding, you shift out of sympathetic (fight-or-flight) activation and into parasympathetic (rest-and-digest) calm. You'll need a massage ball (lacrosse ball or similar). Let's breathe and release together.

Nervous System Breath Awareness Body Awareness Mindful Movement Relaxation Hip Pain Relief

Meet your Teacher

Phyllis Musseau

Victoria, BC, Canada

Meet your Teacher

Phyllis Musseau

Victoria, BC, Canada

Transcript

Hello and welcome. My name is Phyllis and I'm so glad you're joining me today. If your hips are feeling tight and achy, I have a gentle hip release that can help melt some of that tension. And an added benefit is that it can be grounding and soothing for your nervous system. So give it a try with me now. All you'll need is a ball of some sort. So I brought out some balls here. We have a tennis ball, Lacrosse ball. Spiky ball. Or a racquetball or any kind of ball that you have. Another option might be is a rolled up pair of socks. It adds a little bit of less pressure. So if your hips are quite sensitive, You might want to try a pair of socks. So we'll start lying down. So I'm going to be using a racquetball. It's a little softer that has some push to it. So we'll start by our feet flat on the mat. You might want to support underneath your head. And just take a moment here, Closing down your eyes. Noticing how your hips feel. Feel the whole back of the pelvis on the mat. Notice any sensations in your hips. And then taking the ball, We're going to place it right underneath the. . . Larger part, The pushier part of our but we're going to stay off the sacrum area. So we're not going to be on the sacrum or the tailbone. So I'm going to roll over a little bit. So we're making sure we stay off that bony part. And then just let your hips settle down. So if you find you need a little more. Pressure you could use a harder ball. So just take a nice deep breath. We're going to move slowly and using our breath through all of the movements. Allowing your hips to settle down onto the ball. And then just start to let the knee open a little. Bring it back up. Do that again. And then if you're finding you want just a little more, You could pick up that leg. Relax the leg and then maybe circling it around, Keeping it bent. Notice how each time you move your leg in a different direction. Position, It changes the sensation. And then another option might be to take that leg and extend it out. And just pausing there, Relaxing that leg, Relaxing the hips. And then you can take the other foot and just push into that foot a little bit to roll yourself on that ball a little. And coming back. Let's do that a few more times. So I'm just giving options. You can choose what feels best for you. And then let's bend that leg. We're gonna take the ball now and we're gonna move it out about an inch or so, Just a little out towards the outside of the hip. I need another area. Let the hip relax there. And then start to move. That knee out and in first. And then another option would be to pick up that leg and. . . Bend it, Circle the leg around. Keeping your breath nice and steady and deep. Sensing, Noticing what you feel within. Your body within that hip. And then you could also take that leg and extend it out. Relaxing the hips. And then just gently. Pushing into the other foot too. Roll yourself over a little. And move slowly. And mindfully not rushing through any part. And then bend that leg. Take the ball out a little more now. I find it gets a little more sensitive as I move to the outside of my hip here. So I'm not quite feeling it now because I'm a little more on the outside, But as soon as I start to. Open up that knee. And then once again, If you need. Little more. You could pick up the leg. Circle it around. And then lowering that foot onto the floor, Sliding the leg out long. Relaxing the hips. And then just gently. Rolling over. You can explore any movement at all that feels good. And then bending that leg, Placing at foot flat on the floor. Take the ball now. You might want to use a softer ball, Especially if you're using a lacrosse ball or that pair of socks. Might feel good. You're going to take the ball and place it up higher now. So we're still off the spine. We're not on the spine or the sacrum at all, But we're on. A little more of the upper part now. Area that can feel. Little sensitive. And then once again. We're just gonna go in one spot in this upper part here, Letting the knee. Open and close first. And then picking up that leg perhaps. Oh yeah i feel it here So we want to make sure that we can always breathe nice and even. If you're holding your breath or grimacing at all, You might want to back off. And then sliding the leg out perhaps. Relaxing the hip and then. Might want to roll a little less. If you're up here, You choose. You can find different areas. Around that hip if you like. Or we're going to bend that leg, Place the foot flat on the floor. Just remove that ball and just take a moment and notice how that hip feels. Compared to the other one Notice any sensation. Any changes? And then take the ball in the other hand. We're gonna do the other side. So again, Staying off the sacrum, But quite close. To that area. So we're in as far as we can but staying off. Bony structure. And then just allow your hips to relax. You might find one side is a little more sensitive than the other. And then let that knee open. Bring it back up. Anytime you need to change what ball you're using, Feel free to do so, Or use a pair of socks if that feels best. And then you might want to pick up that leg and maybe circle the leg around. And then you could also explore taking the leg out nice and long. Relaxing that hip. And then allow the other foot to push into the floor a little bit to roll over onto that hip. You And then relaxing there, Bending that leg. Put flat on the floor. And then take the ball and move it out about an inch or so, Just out from that area a little. Now the hip to relax first. And then allow that knee to open and close. Staying mindful of noticing what you're sensing in that area. And then picking up that leg perhaps. Circling around. And maybe sliding the leg out long. Relaxing the hip. And then just rolling a little over. And then sliding the leg bent again. And this time you're going to take the ball and take it a little further out now. So we're moving right to the. Outer part of the hip. Relaxing there and then letting that knee open and close. Explore perhaps picking up that lake. And maybe explore sliding the leg out. Pressing down into the other foot so that you can just roll over a little bit onto that side. And then bend that leg again and this time you're going to take the ball and now you're going to move it up We were moving out incrementally, Now we're moving up. So find a spot that you'd like. Like to massage out. So we're giving ourselves. A massage. And then once again, Allow that knee to open, Close. Maybe picking up that leg, Circling it. Maybe sliding the leg out long. Rolling over a little. Anything feels too intense. You can choose what you do and what you don't do. And in your body. Be the teacher. And then bending that leg. Placing the foot on the floor. And just remove that ball. Let's take a moment and notice how. Your hips feel. Compared to at the beginning. Notice any sensations. You might even want to bring the knees in towards the chest. Give them a little hug. You can also do one at a time. Maybe a little rock side to side. And then hugging the knees in, Lowering the feet down onto the floor. And then you can roll over onto one side. And bring yourself up to a seated position again. Hmm. . . All right. I hope that felt good for your hips. And I'd love to hear how that was for you. Thank you for joining me.