There are 3 simple steps to release tension in your hips and untwist your core.

Step one is to release the front of the hip. The key is to apply prolonged pressure on the illiacus muscle. By releasing the front of the hip, will help relax the hip flexors. You can do this by using the Hip Flexor Release ball which will only reach the psoas muscle, or the Hip Hook, which was designed to address BOTH the illiacus and psoas muscle. If there is tension in one there is likely tension in the other, both muscles contributing to hip flexor pain, rotation in the pelvis, and anterior pelvic tilt.

Step two is to release the back of the hip. After the illiacus is released, the tension in the back of the hip is waiting for attention. If both areas are not addressed this is where pelvic tilt or a game of tug-o-war sensation is created between these two muscles. It is important to create an environment for the illiacus to feel relaxed. Releasing only the front or back of the hips will not be as effective as spending time on both areas to optimize healing for best results.

Step three is pelvic realignment. Only release one side. It won't be beneficial to do both. After you've released the front of the hip using the Hip Hook or Hip Flexor Release Ball, as well as using the ball to release the back of the hip, the last step is this realignment exercise. This step is extremely important to realign your pelvis but is also the most forgotten. Your body has likely been tight and out of alignment for a very long time resulting in tight hips and a twisted core. This exercise is retraining your body and muscles to have the chance to function how they were intended when the bone is aligned. The goal of the exercise is to use your own muscles to put your pelvis into alignment. Now that the hip flexor has been relaxed, it shouldn't be locking your hips in a twisted position and by activating the correct muscles you should feel alignment and ultimately relief.
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Created by a physical therapist, the Hip Hook is the world’s first tool designed for psoas release AND iliacus release. Just a few minutes a day with the Hip Hook can provide long-term pain relief to the lower back, hips, tailbone, knees, and feet. Tightness in the iliacus and psoas is directly connected to many different kinds of pain throughout the body because its tightness rotates the pelvis and twists the body out of alignment.

Hip Hook - https://www.alethahealth.com/the-hip-hook
Tight Hip Twisted Core Book - https://www.alethahealth.com/tight-hip-twisted-core
Aletha Health - https://www.alethahealth.com/​