Ball Seated Pectineus Activation

Instructions

1. Sit on the floor with a small ball placed against the inner groin region near the pectineus.
2. Apply gentle pressure by leaning slightly toward the ball to compress the target muscle.
3. Hold the pressure, breathing steadily, to allow the muscle to soften.
4. Slowly shift the ball along the groin to find adjacent tender spots and repeat.
5. Continue for the prescribed duration, then release and switch sides.