The foam roller is a very effective tool to reduce pain your glute muscles. below we have a our favorite exercises to help improve the health of the fascia around your glutes and piriformis.
Here is a great video from the guys over at Trigger Point showing exactly how to foam roll your Glute muscle.
How to Foam Roll your Glutes
- Sit on the foam roller so it is directly center of your Glute muscle of the side you are rolling
- Extend your leg straight (but still relaxed), so the pressure is focused on the Glute only
- Place your outstretched arm on the floor to support your weight
- Slowly roll down the Glute area at a speed of 1 inch per second
- When you find a tight spot, stop and hold for 30 seconds. Relax the muscle and breathe into the foam roller
- Roll back up the Glute until you find another tight spot
- Do this for 2 minutes on each side
How to Foam Roll Your Piriformis
Another great foam rolling exercies for the Glute area is to target the Piriformis muscle. Check out this video from the Nationaal Academy of Sports Medicine on how to target this muscle.
How to Foam Roll your Piriformis
- Place your foam roller flat on the ground and sit with the Periformis you are working on in the middle of the foam roller.
- Place your hand on the ground behind you for support and cross your leg over your other leg at the knee. (figure 4 position)
- Slowly roll down the foam roller keeping the pressure on the Periformis throughout. Roll at inch per second
- When you reach a tight spot, stop and hold for 30 seconds
- Breathe throughout
Upper Body Foam Rolling Exercises
- How to foam roll your neck muscles
- How to foam roll your shoulder muscles
- How to foam roll your chest muscles
- How to foam roll your lats
- How to foam roll your rhomboids
- How to foam roll your arm muscles
Lower Body Foam Rolling Exercises
