Sitting for a long time will make many people's buttock muscles stiff. The lack of exercise in these buttock muscles will lead to a lack of blood circulation in the buttocks, causing many problems in the buttocks. At this time we can use some tools to relax the buttocks. So what do you think about using massage balls and foam rollers to relax your buttocks? Let’s go take a look below!
1. Use the foam roller to relax your buttocks
This exercise mainly targets the gluteus maximus, gluteus medius, and gluteus minimus muscles located on the back of the pelvis.
Step one: Sit on the foam roller, place your hands behind your back to support your body, and stretch your legs straight forward.
Step 2: Place your right ankle on your left knee and shift your body weight to your right gluteal muscle. Bend your left knee to increase pressure. This action can relieve pain caused by excessive pressure on the sciatic nerve caused by piriformis muscle problems.
Step 3: Use the push of your right arm and the pull of your left foot to roll the foam roller back to the waist position. When rolling, the body remains stable.
Step 4: Move your body forward and roll the foam roller to the top of your thigh. Continue rolling the foam roller back and forth across your entire right hip for 20-30 seconds.
Step 5: Bend the left knee and repeat the same action to massage the left gluteal muscle.
2. Use massage balls to relax your buttocks
There are many movements in life that can cause nodules throughout the gluteal muscles. Although the foam roller can restore softness to the gluteal muscles, the massage ball is more suitable for focused massage on the muscle nodules. This exercise mainly targets the gluteus maximus and gluteus medius muscles, which are used to support the body upright above the hips and help stabilize the pelvis.
Step 1: Stand upright and place the massage ball between the wall and the right buttock.Thick parts. Lean your hips back toward the ball.
Step 2: Bend your knees and let the massage ball roll over the entire gluteal muscles. If you find any painful spots, massage them in a circular motion for 20-30 seconds.
Step 3: Turn the pelvis slightly to the right and focus the massage force on the outside of the right gluteal muscle. Roll the ball all over the muscles and massage the areas of particular pain for 20-30 seconds.
Step 4: Move the ball to the left gluteal muscle and repeat the same action.