This little trio smooths out any thickness in the connective tissue and reduces fluid retention in the hips. Swell
(a) Start face down with your forearms and right foot on the floor to steady you and the roller under your hips. Roll down towards the left knee joint.
(b) Roll back up, playing with the amount of weight you can take off the right leg. Yes, it hurts.
(a) Lie on your right side with the roller under the right hip, left leg in front and supporting you on the floor.
(b) Slide the roller down to the knee and back up. When you hit a tender point, hold for up to 60 seconds or until the pain is reduced by half.
(a) Sit with your legs out in front, ankles crossed and the roller under your thighs. Use your arms to support your weight behind you.
(b) Gradually push your body up and down so it moves over the roller under the backs of your thighs.