Using a cheap tennis ball, find relief in common ‘knotty’ athletes’ muscles like the glutes and hamstrings. I often share these with athletes, especially runners, as part of a full yoga class. In this video, we have shared a simple dynamic sequence for self-massage, bringing tension release to the legs and hips.

It is simple enough to complete within 10 minutes and you can do it at home. Start with the rolling dynamic versions for each movement, then settle the targeted area on the tennis ball and stay for a few minutes, breathing and easing into it. The intensity of the sensation should fade to something more soothing after a while. If you’re grimacing, you probably shouldn’t keep at it. Come off the shape if that’s the case.

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