Foam Rolling the Glutes and Piriformis for Gamers

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Foam rolling the glutes and piriformis loosens butt muscles that can get stiff from long sitting, especially when you sit rounded. Sit on the roller one side at a time, using your opposite knee and your hands behind you to control the pressure. Roll slowly from the pelvis to the top of the back of the thigh.

Aim for mild to moderate discomfort and pause on tender spots. Spend 30 to 60 seconds per side. Longer rolling has been shown to give bigger flexibility gains.

*Muscle*	Glute Max/Med/Min, Piriformis
*Frequency&Duration*	Total 1-2 Minutes, 30-60 Seconds each side, Longer Durations have been shown to produce greater gains in flexibility!

These are also muscles which can become stiff or tight from prolonged sitting, especially when sitting in the “flexed” position. The stiffness can make it more difficult to sit with a more neutral position and can also cause increased stress on the lower back. To perform this exercise you will be sitting on top of the foam roller one buttcheek at a time. Use your opposite knee and two hands behind you on the ground to control the movement and pressure on the foam roller. Start at your pelvis and roll down towards the beginning of the posterior thigh. Roll slowly (think 7-10 seconds from the pelvis to start of thigh) along the muscle and apply moderate pressure. Your goal is to feel mild to moderate discomfort and stopping at tender points to allow “trigger points” to release

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Exercises for Gamers: Foam Rolling the Butt (Glutes & Piriformis)

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Keep reading

Exercises for Gamers: Foam Rolling the Hamstrings

Exercises for Gamers: Foam Rolling the Hip Flexor and Thigh (Psoas and Rectus)

Exercises for Gamers: Foam Rolling the Lower Back Muscles and Fascia