Gluteal Trigger Point Release (Moderate Intensity) - Video
This exercise can be done using a trigger point ball under just the effected buttock (as illustrated in the video), or a foam roller placed horizontally under both buttocks. If you are using a foam roller try and use a softer one that is condensed foam all the way through, and NOT one that is hollow in the middle resembling a pipe as this may be too firm.
In this version whether you perform the exercise with a trigger point ball under just the effected buttock (as illustrated in the video), or on a foam roller placed horizontally under both buttocks, you roll backwards and forwards with both feet flat on the floor.
PLEASE NOTE: pressure on the correct area should produce a nice pain that feels as though 'it is on the money'. You should STOP doing the exercise if the pain is too intense, feels as though it is an irritating pain, or is referring symptoms to other parts of your body.
Gluteal Trigger Point Release (High Intensity) - Illustration
Just as in the previous exercise ‘Gluteal Trigger Point Release (Moderate Intensity)’ this exercise can be performed using a foam roller placed horizontally under both buttocks (as in the above illustration) or a trigger point ball placed under just the effected buttock. Remember, if you do use a foam roller try and use one that is condensed foam all the way through (as in the above illustration) and NOT one that is hollow in the middle resembling a pipe as this might be too firm.
In this version of the exercise, once you are sat on a foam roller or trigger point ball, the effected buttock is placed under stretch by crossing one ankle over the opposite knee. In the illustration above she has crossed her left ankle over her right knee to place her left buttock on stretch. Once you’ve assumed this starting position, and both hands are flat on the floor to steady yourself, the movement is performed as in the previous video by rolling backwards and forwards in the direction of the red arrows if you are using a foam roller, or, if you are using a trigger point ball, you can also add a more circular motion.
PLEASE NOTE: pressure on the correct area should produce a nice pain that feels as though 'it is on the money'. You should STOP doing the exercise if the pain is too intense, feels as though it is an irritating pain, or is referring symptoms to other parts of your body.