Glute Stretch with Foam Roller
Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure
There are a lot of muscles that make up your hip complex, and the glutes are a huge part of them. Stretching your glutes helps with lower back health as well as overall hip health.
To put it simply, sit down on a roller. For a more intense stretch, cross one leg over the other at a 90° angle, and tilt your body toward the side of the crossed leg. If crossing your left leg, your right glute is targeted, and vice versa.
Roll up and down your glute. Try changing the angle to find and treat hidden tender spots.