![]() ![]() If you want to massage the glute medius then turn almost side-on to the wall rather than having your back to the wall. Move the ball around the hip to work different areas of the gluteal muscles. You may want to hold the ball in place with your hand so that it doesn’t fall on the floor. When the ball is in place gently bring your knee up by flexing at the hip. Over time you can move your outside foot further away to increase pressure. Start off by standing closer to the wall as this will reduce the amount of pressure you apply. Standing up against a wall just place the tennis ball between your glute and the wall. Using a tennis ball to massage the gluteal muscles is a great way to break down adhesions, elongate fibres, increase blood flow and improve muscle health. Try these gluteal self-massage exercises and gluteal stretches to help loosen up the area and allow freedom of movement in the hip as well as reducing tension in the lower back. ![]() If you’ve had a heavy session in the gym or have been on a long run, then this self-massage technique will help reduce tension in tight glute muscles. Use this technique in combination with standard Gluteal Stretches. This helps to remove fascial adhesions, increase bloodflow, lengthen muscle fibres and reduce tension & pain in the area. You may find that flexing your knee and hip during the exercise will help to floss the muscle fibres over the top of the ball. Balance using your forearms and opposite foot, and gently apply pressure through the glute into the ball. Make sure you are sitting on a firm surface so that pressure from the tennis ball is transferred into your muscle tissue. This self massage exercise can be used in conjunction with other stretches to help loosen tight muscle fibres in your glutes and piriformis. ![]() Self Massage for Glute Max, Glute Medius & Piriformis ![]()
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