1 - Sit on the floor with your knees bent and place a massage ball under one glute, slightly to the outside of the hip rather than directly on the tailbone.
2 - Support your body with your hands behind you and shift your weight gradually onto the ball until you feel moderate pressure.
3 - Cross the ankle of the working side over the opposite knee to expose the glute muscles more fully, if comfortable.
4 - Slowly roll the ball over the glute area, searching for tight or tender spots while keeping your breathing relaxed.
5 - When you find a tender point, pause and hold gentle pressure for 20–40 seconds or until the tension begins to decrease.
6 - Make small side-to-side or circular movements over the area, avoiding sharp pain, numbness, or tingling.
7 - Repeat on the opposite side for the desired duration.
