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Hip · Self-massage

Self-massage of the glutes with a ball and internal hip rotation

Self-massage of the glutes with a ball, internal hip rotation movement along the leg, 2 minutes per side

Illustration of the Self-massage of the glutes with a ball and internal hip rotation exercise

Listen to the instructions

How to do the exercise

Duration: 2 minutes per side

Description: Sit or lie comfortably and place a massage ball under the buttock of the side to be treated. Slowly perform an internal rotation movement of the hip by rolling the ball along the leg, targeting muscle tension points.

Tips: Control the movement carefully to avoid excessive pain. Breathe deeply and relax the muscles during the massage.

Progression: Gradually increase the duration up to 3 minutes per side as the massage becomes more comfortable.

At a glance

Goal
Self-massage
Level
Beginner
Equipment
balle de massage
Starting position
Assis ou allongé confortablement
Clinical goal
Relâcher les points de tension musculaires des fessiers
Also known as
massage fessier avec balle, relâchement fessiers balle, auto-massage hanche balle

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.