Roll Ball Piriformis Release
Seated on a massage ball in a figure four, the ankle crossed over the other knee; the crossed hip turns out and opens the deep muscle behind it to the ball.
How to do it
Setup
Seated on the floor, hands behind, the ball under one buttock, that ankle crossed over the opposite knee, the other foot flat.
Steps
- Lean toward the crossed-leg side until the ball presses into the buttock.
- Rock in small circles to find the tight spot.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Crossed knee pulled in toward the chest: let it fall open to the side. Leaning back so the weight leaves the ball: shift the hips over it. Holding the breath on a tender spot: breathe slowly until it eases.
Breathing
Steady throughout; never held.
