Chances Are High Your Butt Is Asleep, and Here's How to Wake It Up

Massaging these dormant muscles helps wake them up and preps them for the work to come.

• Lying on the floor, lift your legs, and place the roller at the back of your pelvis (aka sacrum).
• Gripping the ends 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.