Hip and Buttock Pain: Self Ball Release

Place the release ball on the Gluteus Medius muscle located just below the superior aspect of the pelvic bone called the Iliac crest. Then roll on to the ball and bring your forearm to the ground.

Go back and forth with partial weight and then to progress it with full weight on the release ball. Go slow and relax into it while you roll it out for up to 3 minutes in a couple of different points in the muscle.

This is a great self ball release technique to ease up stiffness and pain into the hip area. If you’re experience abnormal pain or are unsure about what you are doing, consult your local Physiotherapist before continuing.