Roll Ball Gluteus Medius
Side-lying on the forearm with a massage ball under the side of the hip just below the rim of the pelvis, where the gluteus medius lies.
How to do it
Setup
Lying on one side on the forearm, the ball under the upper outer buttock, the bottom leg long, the top foot planted in front.
Steps
- Lower the hip onto the ball, the forearm and the top foot sharing the weight.
- Roll in small moves toward the front and the back of the hip.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Ball on the rim of the pelvis: set it just below, on the muscle. Rolling down onto the knob at the side of the thigh: stay above it, on the buttock. Letting the full weight sink at once: press the top foot into the floor to control it.
Breathing
Steady throughout; never held.
