Roll Ball Piriformis Release
Gym Exercise Card
Equipment
This exercise involves using a massage ball to release tension in the piriformis muscle. It's a form of self-myofascial release that can help alleviate pain in the lower back and hips. The user applies pressure by rolling over the ball, targeting the muscle tissue.
How to do it
- Sit on the floor with knees bent and feet flat.
- Place the massage ball under the glute region, targeting the piriformis.
- Cross one leg over the opposite knee to expose the muscle more.
- Shift weight onto the ball and roll slowly, finding tender spots.
- Hold on tight spots for 20-30 seconds before moving.
Muscles worked
Primary Gluteus Maximus
Secondary Gluteus Medius Gluteus Minimus Hamstrings
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