Foam Roller Glute Roll

oec:foam-roller-glute-roll

A self-myofascial release technique using a foam roller to alleviate tension and improve tissue quality in the gluteal muscles.

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Also called: Foam Roller Gluteus, Glute Foam Rolling, Foam Roll Glutes, Glute SMR

How to do it

Sit directly on top of a foam roller placed horizontally on the floor.
Support your upper body by placing your hands flat on the floor behind the roller.
Cross the ankle of the targeted leg over the opposite knee in a figure-four position to expose the deep gluteal tissues.
Slightly shift your body weight toward the side of the crossed leg.

Use your supporting foot and hands to slowly roll back and forth from the top of the iliac crest down to the sit bone.
Scan the muscle belly slowly for areas of localized tightness or tenderness.
When a tender trigger point is found, pause on the spot for twenty to thirty seconds while breathing deeply until tension decreases.
Perform small, controlled oscillating rolls over the area before switching to the other side.

Breathe continuously and deeply, exhaling slowly to encourage the gluteal muscles to relax over the roller.

Rolling too rapidly across the muscle.: Move at a slow, deliberate pace of about one inch per second to allow soft tissue adaptation.
Holding your breath due to discomfort.: Ease off the pressure by supporting more weight through your hands and maintain steady, relaxed breathing.
Rolling directly over bony landmarks such as the greater trochanter or sacrum.: Keep the roller centered on the soft muscular tissue between the hip crest and hip joint.

Avoid rolling over unhealed muscle tears, acute bursitis, or severe sciatic nerve pain.

This record: CC-BY-SA-4.0.