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    GLUTES WITH PIRIFORMIS EMPHASIS - Gluteus Maximus, Gluteus Medius, and Gluteus Minimus

     

    1. Sit with one hip or the other on the roller, with your leg out-stretched on the floor.
    2. For more intense massage, place the same side foot above the opposite knee above the patella.
    3. Keep your head straight, facing somewhat down the whole time.
    4. Place one hand just behind you on the mat for support as you roll over your hip region.
    5. If you find a tight or knotted area, hold pressure directly on it for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit.
    6. Perform approximately 10 complete rolls (back and forth).