Tag Archives: Alpha ball

Hip Helpers

I got a request from a friend in Canada that has some hip mobility issues. She is missing some range in abduction and external rotation. My first thought is to address the soft tissues and see if we can make some change in her range of motion that way. This video addresses the muscles of the glutes and external rotators. I am using a Yoga Tune Up® Alpha Ball.

Basic Butt Roll from Force Distance Time on Vimeo.

Lower Back Attack

I spent the morning at Brick New York coaching and working out and found a few minutes to record a couple of videos.

Most people I meet want to know how to bring relief to their lower backs. The lower back can be the nexus for a lot of pain and tension due to myriad reasons: poor mechanics, over use, under use, fatigue, poor proprioception, as well tissue dysfunction. Going after the Quadratus Lumborum with a Yoga Tune Up® Alpha ball is a great place to start. This is one of those areas that can be quite tender so if the pressure is too much try to do this standing at the wall with the Alpha ball. Test and retest your forward bend before and after to see if you have increased range of motion.

Lower Back Attack from Force Distance Time on Vimeo.

Hip Helper

Have you been squatting so much that your hips hurt?  Here’s a quick fix for you. This mobility piece will work on your gluteus medius, your tensor fasciae latae and the upper attachment of your rectus femuris. These three muscles can get really tight and aggravated from lots of sitting and squatting.  A good massage with a Yoga Tune Up balls should relieve some tension. Give it a try.  I am using a Yoga Tune Up® Alpha ball but you can also use a Super Nova from mobilitywod.

Here are some tips:

  • Use a bigger ball or at least elevate your ball on a yoga block to get the right spot.
  • Breathe deeply as this can get uncomfortable.
  • Test and re-test with an air squat.


Hip Helper from Force Distance Time on Vimeo.