The myofascial release technique involves stretching the connective tissue layer that surrounds the muscles. This form of stretching is generally used to alleviate muscle aches and pain. You can think of myofascial release as sort of a self-massage. The good thing about this technique is that your own bodyweight is used to apply the desired amount of pressure on the specific muscle group.

The gluteus area can be worked by sitting on a foam roller. Once in position, you will need to lean (slightly) to one side so that you can feel the pressure on the gluteus muscle. It is important to note that only one gluteus muscle is worked at a time. Use the elbow of one arm and the hand of the other arm to control movement and pressure applied to the area. Next, all you have to do is roll back and forth the entire length of the gluteus muscle. Be sure to work the area slowly. Repeat the back-and-forth motion as needed.