STEP BY STEP GUIDE:

1. Set up 

Sit on a foam roller on a comfortable surface, with your knees bent and feet flat on the floor. Place your hands on the floor behind you to support your upper body and help control the amount of pressure through the roller.

2. Position your body 

Cross the ankle of your target leg over your opposite knee, creating a figure-four position. Gently shift your weight towards the glute of your crossed leg, allowing the roller to apply pressure to the muscles deep within your glutes.

3. Find a tender area 

Slowly roll over a small area of your glute until you find somewhere that feels particularly tight or tender. Focus on the muscular area rather than rolling directly over your tailbone, pelvis or other bony areas.

4. Hold the position 

Once you find a tender area, stop rolling and maintain your position, ensuring you maintain firm but tolerable pressure on the muscle. Use your hands and supporting foot to control the amount of pressure and keep your glute relaxed.

5. Relax and breathe 

Keep your position still and take slow, relaxed breaths. Maintain the pressure for the prescribed amount of time, or until the area begins to feel less tender.

6. Repeat if needed 

Slightly adjust your position to find another tender area within the same muscle and repeat as prescribed. Then switch to the opposite side.

Key point: Focus on the muscular area of your glute, rather than applying pressure directly over your tailbone or other bony areas. The pressure should feel firm but tolerable rather than excessively painful. Stop and reposition if you experience sharp pain, tingling, numbness or symptoms travelling down your leg.

Pro tip: If you find a foam roller too broad to target these areas effectively, try using a tennis ball or massage ball to apply more localised pressure. This can help you focus on smaller, more specific areas of tenderness while maintaining better control over the pressure.