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You will feel your waist tighten slightly, as though you are trying to squeeze through a partially closed door. Hold it for 10 seconds and then rest your body for 10 seconds. Repeat 10 times. I would have a PT or qualified rehabilitative massage therapist check your hip alignment and see if you are aligned. If you not, all the myofascial release work in the world isn going to fix your issue it just a band aid. They can align your hips and show you the series of movements to do it yourself..

Hi. I am starting a new “get healthy” program to do just that, get healthy. This plan of getting healthy involves losing a significant amount of weight. That is the reason I prefer the ballhook.Dave, If you get the bag set up properly, (height etc.) and get your arm position, swing movements etc. Close to my recommendations in The Speed Bag Bible, than you should make good crisp contact on the bag, and the Ballhook swivel will serve you extremely well. The rebound it gives will be “true” and if you lose control at any time, it is probably due to a problem in your punching not the swivel..