1. Myofascial release using a lacrosse ball
– Place a lacrosse ball underneath your glutes
– Lift yourself up slightly and roll your glutes back and forth on the ball
– Hold for 5 sec when you feel a tender spot
– Continue to look for the other tender spots
– Do it for 1 minute
2. Knee to opposite shoulder stretch
– Bring your left knee to the right shoulder
– Make sure that both hips stay on the floor
– Hold for 30sec, you should be able to feel a stretch over your left glute
– Repeat the same stretching on the opposite site
3. Butterfly Pose
– Touch the soles of your feet together
– Drop knees wide and sit tall
– Bounce the knees gently
– Repeat for twenty times rhythmically
Book a session with our friendly physiotherapists for an in depth assessment.
