Tight glutes can pull on the IT band and adversely effect the alignment of the hips and knees, so keep glutes loose with regular foam rolling.
- Lying on the floor, lift your legs and place the roller at the back of your pelvis (aka sacrum).
- Gripping the end of the roller for stability, slowly twist your lower body to the left, then to the right, to massage your glutes. Continue for 30 to 60 seconds.
- Adjust your body's position until you find the "sweet spot" or tight spot. Direct pressure will help to release knots.