Self-Myofascial Release Gluteals

by Anthony Carey, MA

Click to play this video

This video is currently being processed.


The self-myofascial release on the glutes and the deep external rotators of the hip is easily done by sitting on the foam roller. Put your hands behind you for some support. Starting with the knees flexed, take the left ankle and cross it over the right knee. That exposes and lengthens the muscles a little bit, and lets you get deeper into the position. Then move back and forth on the foam roller and lean slightly to your left to get lined up with those external rotators of the hip as you go out to the femur and back toward the sacral area of the body, really getting the pressure directly on those points. Once you find a tender point, hold it for 20 to 30 seconds or until you feel that 50% reduction in sensitivity. If you want to progress this and make it more intense and more specific on the location, you can always use the tennis ball. The tennis ball will apply a greater specific pressure to a more localized area. If you want to regress it, use something like a medicine ball that distributes the forces and dissipates the force across the muscle group a little bit more broadly.

About the Presenter

Anthony Carey, MA

Anthony Carey, MA IDEA Author/Presenter

Anthony Carey, MA, owns Function First in San Diego, California. He holds a master?s degree in biomechanics and athletic training, and is an internationally-recognized speaker on biomechanics, posture, motor control and musculoskeletal pain and function. As a best-selling author, his work has been featured in the New York Times and Time Magazine. Anthony is also the inventor of the Core-Tex.