1 - Sit on the floor with your knees bent and place a massage ball under one glute, slightly to the outside of the sacrum where the piriformis is located.
2 - Cross the ankle of the working side over the opposite knee to gently open the hip.
3 - Support your body with your hands behind you and slowly shift your weight onto the ball.
4 - Roll in small, controlled movements to locate a tender area, avoiding direct pressure on the tailbone or sciatic nerve.
5 - Pause on the tender spot and breathe slowly, allowing the muscle to relax without forcing excessive pressure.
6 - Continue for the desired duration, then switch sides and repeat.
7 - Stop if you feel sharp pain, numbness, or tingling down the leg.
