Roll Ball Piriformis
Seated on a massage ball under one buttock, leaning back on the hands with that leg long and the other knee bent; small rolls work the deep hip muscles under the glute.
How to do it
Setup
Seated on the floor, hands behind, a massage ball under the middle of one buttock, that leg straight, the other foot flat with the knee up.
Steps
- Lean onto the ball and roll a hand's width in each direction.
- Let the buttock soften over the ball rather than pushing into it.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Sitting on the tailbone or the sit bone: move the ball onto the soft middle of the buttock. Rolling fast over everything: short slow passes, then a pause. Tingling down the back of the leg: shift off the spot.
Breathing
Steady throughout; never held.
