There were several questions after last Friday’s post about the Coregeous Ball. I thought I would share a few ways that I have used it.
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.
From here you can either hold the pose, lower and lift your hips up and down, or try the exercise with only one foot on the ball and the other leg out straight but with your hips still in line.
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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The front of my hip flexors aren’t particularly tight, at least it’s not a huge problem my inner thighs and groin area always feel tight due to running. Other than stretching I’m not sure how to address that.
I get tight there too and I actually think its related to the hip flexors…mine are weak and tight so other muscles try to compensate…thats just my guess though!
Hey Michele,
Rolling out your adductors with a foam roller is a good way to relieve the tension there. Always work upstream and downstream of the area that is causing you discomfort. Tight psoas can definitely show itself as a tight “groin”.
Hope this helps
This is great! Looks like I need one with all my hip issues. This would be perfect for Tried it Tuesday too! You should join if you want 🙂
I actually thought about that this morning when i read your blog! Ill make a few edits and link it up!
I had no idea this ball existed until you shared it on your blog. Another gadget to look into… 🙂
I totally need one of these! I usually use a foam roller, but this looks like a really neat way to help with my continuing hip flexor issues! Thanks for sharing! 🙂
I’ve had to work so much on my hip flexors over the past year and a half. They used to get so damn tight! But I like this bad boy–thanks for detailing out what it is, I was wondering!
No problem! I have realized i always need to be aware of my hip flexors. If I sit all day or cross my legs alot I notice more tightness pretty quickly.
Thanks for this post, Lisa. I can definitely see how a Corgeous ball would help me with my right hip which tends to get tight. I’ll be ordering one soon!
I hope it helps! Any kind of larger ball that has a little give to it should work.
nice review! we are consistently working on our hip flexors in yoga class- this may be the approach I need to continue some stretching at home!
Yes yoga is also a great way to get into the hip flexors! I think that a combo of stretching them through yoga and rolling them out has helped me the most.
I definitely have tight hip flexors especially after being sick. I mentioned that I had a ball similar to this, but I guess it’s not as similar as I thought, it doesn’t compress as much. I love the idea of this ball and have seen it in the barre studios, I may have to invest in one!
I find that I always need to be mindful of my hips or they get tight- so I can definitely see how being sick and less active can cause them to be tighter. Hopefully you can give the ball a try and invest in one if you like it!
This is helpful, thanks. I had never heard of it before your last post where you mentioned it….but I definitely need to work on my hips and they’re hard to get to sometimes 🙂
Agreed that they can be hard to get to! And like I said I get nervous about digging in there with a lax ball so this seems like a much better option!
I hope they have these at Target because if so I’m getting one today. This is exactly what I need. Thank you so much for sharing the pics too! (Anything to boost core work too is a win in my book!)
Not sure if they have them at Target but maybe something similar or a soccer ball? I wonder it tight hips are affecting your sore glute? I know the 2 go hand in hand for me.
I haven’t had problems with my hip flexor which I often think about and knock on wood since I know it’s common for runners. I do use my Pure Barre ball for a bunch of exercises though! It’s amazing what barre can do for the muscles, I am still fascinated and wonder how I ran before starting classes last summer.
I bet that the pure barre helps you alot because it is so focused on stretching and strengthening that whole hip/glute area. Once I get my hips to loosen up a bit I think that barre will be important to keep everything strong and working properly!
I have all different types of implements. 🙂 I love the use of the ball. I think you have to use various things and find what works for you. Everyone has tight spots in different places. Thanks for the pictures and explanations!
Agree that you just need to experiment and figure out what works for you! If I have a tight area it takes me a while to figure out the best way to get to it. I really struggled with releasing my hamstrings for a long time (the foam roller did nothing) but now I use a lax ball while sitting on a hard chair and I feel it so much more.
This looks like a very cool tool. Not sure how I escaped it, but tight hip flexors are not one of my issues. Ha!
Lucky you! Haha I know that sitting alot doesn’t help but I actually sit less than most people so it could definitely be worse. I also notice they get really tight when I drive alot. Its something to keep in mind if you ever notice that your hips are feeling tight:)
Okay, this is brilliant. My hips have always caused me trouble. I often try to roll them out on my foam roller but it’s way too rigid and I’m worried about doing more damage with that thing than actually fixing it!
That’s what I was worried about! This is definitely gentler and makes me feel better about using it higher up near my stomach which I wouldn’t do with a foam roller.
Thanks for doing the post. Now I know what this ball is all about. I do not have tight hip flexors but would love it to work my core more.
There are many ways it can be used to get a better core workout! It’s a fun, inexpensive addition if you’re looking to change things up a bit:)
One of the stretches I do for my IT band also targets my hip flexors, so I need to do that stretch for both of them. I actually pulled my hip flexor before I started training for my first half, and it took me months to figure out how to strengthen the spot I pulled.
The coregous ball looks like a great tool! I get tight hip flexors often because I sit so much but I don’t work on them much. Normally it feels like they loosen up after a mile or so into my run. I’d love to find one of these to work into (what little) core work I do.
Its great for both those things! I think it really helps to just lay on it for a few minutes after I have been sitting at work all day. Its one of those things that you notice more of a difference if you do just a little bit every day.
I have not used one of these, and that stretch looks so appealing! What a great release. And, I always love increasing intensity with my core work. Thanks for sharing! Now, let’s hope my gym has one!!! : )
I don’t think I have ever seen one in my gym, but it sounds like they are more common in barre studios! However, if you find any kind of softer ball it should work!
Do you notice a big difference with this? I have really tight hips, and I usually use a foam roller and do yoga. Thanks for the post!
It seems to be one of those things that helps if I do a little bit every day and stay consistent, along with stretching/yoga. So yes, I notice a difference, but I think you also have to be mindful of doing other things too!
This is so informative! I love it. I have some lower and upper back problems so I feel like this would be great to add to my workout schedule! Thanks for putting a post together and sharing 🙂
I’m sure it would help with back problems! You could probably also use it to release your back by laying on it face up- I haven’t tried it yet but it actually sounds like a really good idea! And since core work helps with back problems it should help you in that way as well!
I’ve never used a coregeous ball, but I definitely should try these exercises! I have tight hips and poor shoulder mobility, and the coregeous ball definitely would help both of those. I also think it would work great in some of my Pilates workouts!
I think it would be great for all those things! I use it for some of the exercises in barre which are similar to pilates. I hope that it helps if you give it a try!
This looks like the ball they have us use in yoga class…we are always propping up on it or squeezing it between our legs doing poses. And it’s a nice compact piece of exercise equipment. I’m definitely intrigued! I think you may have started a trend!
I wish that we used them in yoga class! (Well, sort of- know it can make the exercises really hard!) I’m kind of surprised these aren’t more popular!
I need to do the hip flexor stretch more often. I have very tight hip flexors which leads to lower back pain which is no fun 🙁
I realized I need to stretch my hips every day or they get so tight. The ball helps too and I think the combo has really helped to loosen things up lately.
I really need to get one of these for core work. I’ve seen some classes at my gym use it, and you can do some awesome moves with it. Thanks for sharing!
No problem! I would love to try it out in class- I’m sure there are alot of other great moves to learn!
Is it bad I want one of these now?
I have tight everything, especially hip flexors. I definitely should look into it.
As soon as I read about it in the book I knew I wanted one! And since its not too pricey it was an easy decision to give it a try. I’m just surprised that they aren’t more popular!
This is one piece of equipment that I’ve never used nor researched much about. Thanks for sharing the information with all of us. After reading a few comments, it seems like I’m not the only one who enjoyed this post.
No problem! Let me know if you have any questions about it:)
Cool! Thanks for the info. It’s smaller than I imagined.
Yep, that’s why I figured pictures would be helpful! I find that putting my feet on it while doing bridges is MUCH harder than putting them on a large stability ball!
Thanks for sharing these exercises. I do have hip flexor issues, and I need to start doing some more exercised to help them out. I have never used one of these before!
I’ve read that in order to get your hip flexors working well you first need to make sure they aren’t tight. So my goal is to release them using this ball and stretching, and then work on the strengthening piece!
I have never heard of this!! So glad I read this post!! Thank you!! One of the many things I love about #dishthefit. I always learn something new!
Glad you got a chance to read about it and thanks for stopping by my blog!
Interesting! I’ve never heard of a courage ball but it looks like it could be a cool tool! I have very tight hip flexors, I usually use half pigon or a dynamic hip flexod strech to work them out. How ever after one race I did dig a message ball into my hips which was extremely painful but worth it, the muscles lossened and felt much better after, sounds like this might be a less painful option?
I do think its less painful and a bit safer. I am fine with using a lax ball on the back of my hips but I get nervous about digging into my hip flexors since I dont really know what Im doing:) You won’t feel it as much as your have felt the massage ball, so if you are looking for deep pressure it wouldn’t do that. In my opinion its a good alternative but much less intense.