Perform the Roll Ball Piriformis Release to alleviate tension in the piriformis muscle.
- Begin seated on the floor with your legs extended in front of you.
- Place a small ball under your right glute, targeting the piriformis area.
- Gently roll your body over the ball, applying pressure to the muscle.
- Hold on tender spots for 20-30 seconds, then switch to the left side.
How to perform the Roll Ball Piriformis Release
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Ball Piriformis Release using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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