- Sit on a bench.
- Cross the ankle of one leg over the knee of the other.
- Pull your knee toward you and hold for a specified amount of time.
- Sit on a bench.
- Cross the ankle of one leg over the knee of the other.
- Push your knee away from you and lean forward for a specified amount of time.
- Lie on your back with bent knees and feet on the floor.
- Cross the ankle of your one leg over the knee of the other.
- Reach in between your legs, grabbing the thigh of the leg that is still on the ground.
- Pull that leg towards your chest.
- Sit on a massage ball distributing your weight between feet, palm and glute.
- Lean to the side and try to find a tight/painful spot while wiggling on the ball.
- Follow the pain as it shifts around your glute.
