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GLUTES/PIRIFORMIS – MASSAGE & ROLLING

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• MASSAGE BALLS: Baseball, Fastball, Softball. You can purchase soft versions without the laces if needed. Put 1 or 2 in a long sock and tie a knot.

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INSTAGRAM

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1. MASSAGE BALL FOR GLUTES . 
   (1) Standing with small ball against the wall: rock side to side

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YOUTUBE

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1. SMALL BALL ROLLING THE GLUTES & PIRIFORMIS .  
   (1) Standing with small ball lean against a wall: rock up and down & side to side; 10-20 seconds
   (2) Sitting on floor with small ball: rocking
2. FOAM ROLLING THE GLUTES & PIRIFORMIS .
   (1) Foam Roll on the floor: rock side to side on trigger points; 2 minutes for gluteal region

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