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- Assume a seated position (on the floor) with foam roller under the gluteal muscles.
- Cross one leg over the other. The crossed leg will be the side you target.
- Adjust position as needed to target proximal, distal, lateral, medial and central glutes. An extreme proximal lateral position will target the TFL. A central position will target the piriformis.
- Keep pressure on hands and feet to control the degree of pressure.
- Roll a small area at a time and then move to another area. Do not over do any one area to the point of significant pain or discomfort. Less is more.
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