Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Roll slowly over the front of the hip to locate tender areas. Pause on each spot for 15-30 seconds, applying gentle pressure. Adjust body weight to modify pressure, and use small oscillations over tight spots. Roll the full length from hip bone to upper quad for 20-30 seconds. Repeat on the other side.
Engage your core muscles throughout the exercise to stabilize your spine and protect your lower back. Focus on deep, controlled breathing, inhaling deeply into areas of tightness to promote relaxation and reduce muscle tension. Utilize your forearms to precisely control the pressure applied during the roll, ensuring even distribution and preventing discomfort. Roll deliberately and slowly over tender spots, allowing for a thorough release of muscle tension and adhesions. Maintain a neutral pelvic position, avoiding excessive arching or tilting of the hips, to ensure proper alignment and prevent strain.
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