Therapeutic exercise
Gluteal Release with a Tennis Ball
Self-massage with a ball over the gluteal trigger points. Releases the piriformis and gluteus medius, frequently involved in myofascial pain syndrome of the pelvic girdle.
How to perform
- Starting position. Sit on the floor with a tennis ball under the affected gluteal region.
- Step 2. Adjust the load by supporting yourself with your hands and the unaffected foot.
- Step 3. Slowly roll the ball across the region, pausing on more sensitive points for 20–30 seconds.
- Return. Cover the entire gluteal region (maximus, medius, and piriformis).
When not to perform
- Intense acute pain on touch
- Symptomatic sciatic neuropathy
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Hip External Rotator Strengthening
Strengthens the hip external rotators with a resistance band. Focuses on restoring balance between the piriformis and its synergists, reducing focal overload on the piriformis itself.
Clamshell
Strengthens the gluteus medius and the external hip rotators. Essential in hip osteoarthritis to reduce the compensatory Trendelenburg pattern during gait.
Supine Piriformis Stretch
Safely stretches the piriformis, reducing compression of the sciatic nerve by the muscle — a frequent cause of deep gluteal pain with radiation.