Glute Release
Hip tightness
Low back stiffness
Sitting all day
BEST FOR:
HOW TO DO IT:
Cross ankle over opposite knee
Place ball under glute
Roll slowly and breathe
Spend 30-60 seconds on each area
Adductor Release
BEST FOR:
Pelvic floor tension
Inner thigh tension
Inner knee pain
Pelvic pain
HOW TO DO IT:
Lie on your side (half on belly)
Place ball under inner thigh
Roll slowly and breathe
Spend 30-60 seconds on each area
Perineal Release
BEST FOR:
Pelvic floor tension
Sitting discomfort
Pelvic pain
HOW TO DO IT:
Sit on ball in criss cross position
Place ball just inside sitz bones
Relax and breathe
Spend 30-60 seconds on each area