Option 1
Sit on floor
Position ball next to sacrum (Not sure if you’re in the right spot? Put your thumbs on the bony part in the center of your low back and walk them out a couple of inches until you get to the squishy stuff
Check out option 2 for a quick demo!)
Let your muscle sink into the ball
•Oh•so slowly• roll ball outward away from sacrum, pausing on any tender spots and letting muscle sink in and release
Move ball down slightly and repeat, then move down again and repeat, rolling all over the glute
To add intensity, bring leg up into Figure 4 position and continue rolling, coming up onto elbow or even hand if possible (note the pain face I make in this position
Option 2
If you find you don’t have much control with rolling on the floor or find that it irritates sciatic issues, try the •••same moves••• standing up with the ball against the wall, as shown.
Repeat on both sides