First, let me show you the size compared to an 8 pound weight:
It is about the size of a soccer ball but not nearly as heavy. You can use a soccer ball for the same purposes if you deflate it a bit.
The first way that you can use the courageous ball is to release your psoas, which is one of your hip flexors.
It runs from your spine (starting around where your belly button is) to your femur and helps to move the leg up in front of you. This muscle can get tight from sitting all day. I have read about releasing it using similar methods to how you would release other muscles (such as using a lax ball) but I don’t really want to mess with digging a hard ball into my stomach where there are organs or into my hip joint where there are a lot of nerves. This ball allows you to relax the muscle in what seems to be a gentler, safer way.
Place the ball underneath you near your belly button but off to the side. Relax into it and you can prop yourself up onto your elbows to get a deeper release. You can also move the ball lower and see what you feel there. Just relax and see what you notice. Stay a little longer on any areas that feel tight and then repeat on the other side.
I’ve also been using the coregeous ball to make some of my core work a little more challenging.
While doing a bridge, place the ball under your feet. You should instantly feel your hamstrings start working.
The other exercise is done by placing the ball under your hips and lifting your legs up off the ground.
Being on the unsteady surface should cause your core to work harder. From here, you can lower and lift one leg at a time
There are many other ways that it can be used, but those are my favorites so far. There is a DVD that goes along with it which I haven’t tried yet but am thinking about getting. Like I said on Friday, I read about this type of ball in the book “Ready to Run” by Kelly Starrett.
Have you ever tried these exercises?
Do you have tight hip flexors? If so, what do you do about them?
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I’m also linking up with Sara for Tried it Tuesday!