Roll Ball Piriformis Exercise Guide
Exercise Profile
- Target
- Piriformis
- Equipment
- Rollball
- Body Part
- Hips
- Primary Muscle
- Piriformis
- Secondary Muscles
- Gluteus Medius, Gluteus Maximus
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Piriformis Roll, Roll Ball Piriformis Stretch
How to: Roll Ball Piriformis
- Sit on the rollball with your feet flat on the floor and knees bent.
- Place your right ankle on your left knee to create a figure-four position.
- Gently roll your hips on the ball, allowing the pressure to relax the piriformis muscle.
- Hold for 20-30 seconds and switch sides.
Common Mistakes
- Rolling too aggressively and causing discomfort.
- Not allowing the muscle to relax during the stretch.
Modifications
- Perform the stretch sitting on a stability ball for better support.
- Use a cushion under your hips if sitting on the floor is uncomfortable.
Tips
- Focus on breathing deeply while performing the stretch.
- Keep your movements slow and controlled to prevent injury.
Roll Ball Piriformis Alternatives
Tags
hips
stretching
flexibility
piriformis
mobility
relaxation