The gluteals release is a self-massage technique that targets the muscles of the buttocks to reduce tension and improve mobility. Using a ball or similar tool, gentle pressure is applied to ease muscle tightness and improve comfort in daily activities. This exercise is commonly used for lower back pain, hip stiffness, or after prolonged sitting.
- Sit in long leg position or with knees bent up.
- Arms are behind you to allow you to use them for support.
- Place the spiky under your buttocks.
- Place your weight on your arms and roll your buttocks up, down and side to side on the ball.
- You can change the intensity by increasing your weight on the ball.
- If you find a sore spot you can hold and wait on that point until the tightness subsides.
- Complete for 3-4 mins or as prescribed.