Fascia roll glutes
What exercises you can do with the fascia roller for your glutes.
What exercises you can do with the fascia roller for your glutes.
Did you know that the gluteal muscle is the largest muscle in your body? Several fascia chains run through it. Therefore, self-massage with the fascia roller on the buttocks has a positive effect on the entire body. Often the cause of tension is in a different part of the body than where you feel pain.
You can find exercises for the fascia roller on the glutes here
Glute Massage
Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Glute Activation
Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Hip Raises
Start in the supine position. Place your bent legs on the BLACKROLL. Support yourself with outstretched arms next to your body. Raise your pelvis until your upper body and thighs form a line. Slowly move back to the starting position without your pelvis touching the floor.
Single Leg Squat
Start in the lunge position. Place your back foot on the BLACKROLL. Straighten your upper body. Slowly lower your buttocks downward. The front knee should reach a right angle. Move back to the starting position.
Single Hip Extensions
Start in the quadruped position. Place the BLACKROLL under your knees. Lift one leg. Stretch it through until it forms a line with your upper body. Switch to the other side.
Standing Scale
Stand in a hip-width position. Hold the BLACKROLL® between your hands and stretch your arms upwards. Bend your upper body forward. Lift one leg until your body reaches a horizontal position. Then return to the starting position.
Single-Leg Hip Lifts
Start in the supine position. Place one leg bent on your BLACKROLL. Keep the other leg bent in the air. Support yourself with outstretched arms next to your body. Raise your pelvis until your upper body and thighs form a line. Slowly move back to the starting position without your pelvis touching the floor.
Pigeon
Place your lower leg at a right angle in front of your body. Place the BLACKROLL under your thigh. Extend the other leg backwards. Keep your upper body straight and slowly sink forward into the stretch.