Butt Fact: The glutes become weak when you sit too much and don’t train them.
Foam rolling is a way to give your muscles a self-massage. Using a foam roller is great for smoothing out muscle knots and working on trigger points (places in your muscles that cause pain elsewhere when pressed). When using the foam roller on your glutes, remember your sciatic nerve runs through your butt. If you feel pain shooting down your leg when rolling, you’re likely rolling over the nerve.
- Sit on the roller with one leg crossed.
- Arrange your body so that you’re working on the side with the crossed leg.
- Roll back and forth very slowly, moving around to hit all of the muscle.
- When you hit a tender spot, hold it for 20 to 30 seconds until the muscle softens and releases.
- It takes some practice, like everything else, until you feel the benefit.
- Roll each side of your glutes for a couple of minutes, before or after your workout.
Foam rolling isn’t always pleasant but you should feel looser when you’re done. It won’t hurt as much as you become more accustomed to the exercise. If you need help getting started, get instructions from an expert.