Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Rolling: glutes and piriformis



A self myofascial release technique for the posterior aspect of the hip (glutes, piriformis and other external rotators)


  • start on the floor in a semi-sitting position (legs bent) with a slight lean back, supporting yourself with your hands
  • while sitting on a cylindrical roller (foam or otherwise) carefully cross one leg over the other, so the ankle of the crossed leg rests on the opposite knee.
  • maintain good support with your hands
  • maintain a neutral spine during this exercise (ie: don't flex or curl up)
  • gently roll back and forth over the roller, applying as much pressure as is comfortable
  • focus on the "tight" aspects of the posterior hip
  • avoid the bony prominences, ie: only work on the softer areas.

Tags: myofascial, release, self, rolling, roller, foam, travel, glutes, gluteus maximus, minimus, medius, piriformis, posterior hip