Use a lacrosse ball on your gluteus medius to release sciatic pain and hip tightness. Lie on your side, find the hip dip by pushing your knee out, then do clamshells while the ball presses the trigger point. Work for 90 seconds to two minutes, activating for 5 seconds every 30 seconds. It gets uncomfortable, but that means it's working.
If you're struggling from sciatic pain or you feel like your hip is just bound up, you may need to roll it out with this lacrosse ball. What I'm going to do is go after my glute med. To find it, go to your hip dip dimple, come up and then back a little bit. Easiest way to do is push your knee out. It should activate against the ball. Then we're going to take it to the ground, go into a side plank, create a clamshell, get in that same spot, push your knee, drive it into the ground, activate, release. We're going to activate for 5 seconds. 5, 4, 3, 2, 1, then relax. It should get harder and start to melt your body, the tissue, into the roller. It's not going to be fun. For tissue change, you need 90 seconds to 2 minutes to make it work. So every 30 seconds, activate that again. Turn it on and relax. If you're doing it right and it's tight, it should be a little painful.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
