Gluteal Soft-Tissue Mobilization

How to do it

1. Sit on the floor or a firm surface with both feet flat and place a tennis ball under the muscular part of one buttock.
2. Use the feet and hands to control how much body weight rests on the ball.
3. Shift slowly to explore the gluteal and deep hip-rotator region, pausing briefly with tolerable pressure.

Form cues

• Stay off the sacrum, sitting bone and bony point at the side of the hip.
• Use mild-to-moderate pressure; pause over a tender spot and breathe.
• Stop for tingling, numbness, electrical pain or symptoms travelling down the leg.

Dosage

1 × 90s per side

Related exercises