7 Must-Do Foam-Roller Moves Perfect For Runners

• Sitting on the floor, place the roller in the middle of your glutes.
• Using a short and steady roll, move the roller back and forth for 30 to 60 seconds.
• To reach the entire muscle, adjust your position from side to side. Apply active release on specific tight spots by holding still for five seconds.

Tip: The piriformis muscle, found under the glute max, runs laterally from the sacrum (back of the pelvis) to the outside of the upper thigh. It is small but can get really tight.