Prone hip extension/glute activaiton
Lying face down, bend your knee to 90 degrees, squeeze gluteal muscles and push heel towards ceiling, making sure not to arch lower back.
Lying face down, bend your knee to 90 degrees, squeeze gluteal muscles and push heel towards ceiling, making sure not to arch lower back.
Supporting your upper body on your elbow, place the foam roller under glutes above the hip bone and gently roll up and down. Move the roller down to the side of the thigh and roll your thigh over the foam roller, working all the way to just above the knee.
This is a useful exercise to help people with restriction in the neural structures running down the back of the thigh.
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