This is an excerpt from Complete Guide to Foam Rolling eBook by Kyle Stull.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
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