Roll Ball Piriformis Release
Description
The roll ball piriformis release is a self myofascial release drill for the deep glute. Pressing a ball into the piriformis releases tightness that can compress the sciatic nerve and cause hip pain.
Muscle Group
Equipment Required
Roll Ball Piriformis Release Instructions
- Sit on the floor with a massage ball under one glute.
- Cross the working leg over the other in a figure four.
- Lean back onto the hands for support.
- Brace the core and shift the weight onto the ball.
- Roll the glute slowly over the ball.
- Pause on tender spots for several breaths.
- Stay deep in the glute near the hip joint.
- Continue for the working time then switch sides.
Roll Ball Piriformis Release Form & Visual
Roll Ball Piriformis Release Benefits
- Releases the piriformis.
- Reduces sciatic compression.
- Improves hip mobility.
- Useful for sitting workers.
- Joint friendly release.
Roll Ball Piriformis Release Muscles Worked
- Gluteus maximus
- Piriformis
- Gluteus medius
Roll Ball Piriformis Release Variations & Alternatives
- Pigeon Pose
- Figure 4 Stretch
- Foam Roll Glutes
- Hip Stretch
