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Hip · Strengthening

Self-massage of the glutes with ball

Self-massage of the glutes with ball, 2 sets, 1 minute per side

Illustration of the Self-massage of the glutes with ball exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 1 minute per side

Description: Sit or lie down and place a massage ball under the gluteal area. Apply moderate pressure while slowly moving up and down or back and forth over the tense area to relax the muscles.

Tips: Breathe deeply and avoid holding your breath. Adjust the pressure to your comfort level without causing intense pain.

Progression: Gradually increase the duration up to 2 minutes per side as the pressure becomes tolerable.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
massage ball
Starting position
Seated or lying down with the ball placed under the glutes
Clinical goal
Muscle relaxation and tension reduction in the glutes
Also known as
glute ball massage, myofascial self-release glutes, muscle relaxation glutes

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.