Tight Hips? The Right Way to Foam Roll the Glutes & Piriformis

Описание: Foam Rolling & Stretching Your Piriformis and Glutes: A Quick Home Guide

Tight, stiff, or achy hips are incredibly common — especially if you sit a lot, train hard, or have had previous back or hip issues. When the deep hip rotators tighten up, particularly the piriformis, it can sometimes irritate the nearby sciatic nerve. This may contribute to buttock pain, hip tightness, or even “Sciatic” symptoms travelling down the leg.
This simple foam rolling exercise helps release tension through the glutes and piriformis, improve hip mobility, and may reduce the risk of those Sciatic symptoms developing or worsening.

Quick Steps:
1. Sit on a foam roller.
2. Cross your right ankle over your left knee (figure-four).
3. Lean slightly to the right to target the entire glute area—from your beltline down to your sit bone.
4. Roll gently for about 30 seconds. Pause on sore spots until tension eases.
5. Repeat on both sides.

Why This Works:
• The foam roller targets your gluteus medius, minimus, and piriformis.
• With your hip bent past 90°, the piriformis is stretched while rolling.
• Frequent daily or every second day rolling (for about 3 weeks) can significantly ease tightness and improve mobility.

A Quick Test:
Internally rotate each leg while standing or lying down. Less flexibility on one side might indicate tight external rotators. This is a good indication to do this foam rolling exercise.

Caution:
If you feel numbness or sharp pain, stop and seek professional advice. Overstretching or crushing an already inflamed sciatic nerve could potentially irritate and worsen your condition.