Booty Ball Massage

If you want to run faster, jump higher, or sit prettier, a glute massage is your ticket. Yes, every active person needs the benefits that only a glute massage can bequeath. If you have a desk job, here’s how to get those benefits at work.

Choose One

Softball, baseball, hard rubber ball, golf ball, squash ball

Get a ball. Size matters, so does hardness. Choose the size that’s right for your chair and seat. The softer the seat the bigger the ball. It’s a hard ball and a hard chair you want. Choose the smallest ball that you can feel when you sit and roll your hips over it. A hard squash ball is best butt if your seat has lots of padding you’ll need something bigger maybe a golf ball, tennis ball, baseball or even a softball. Then you’ll need to get on the ball.

Five Steps to Massage Your Glutes
Step 1: Choose sides
Choose the side you want to start with, the one that most needs a massage.

Step 2: Roll it
Place the ball on your chair and your glutes on the ball. Then roll your hips in small circles, clockwise and then counter clockwise. Periodically shift the position of the ball. Continue shifting the ball and circling your hips. You may find that a different sized ball works better, if you have another ball handy try it. After massaging one side give your other side a ride.

Step 3: Turning the other cheek
Rotate your hips in small circles, then every once in a while move the ball to a new spot under your glutes. Look for tender spots. You can move the ball by shifting your glutes or just picking up the ball and replacing it.

Tips:
Music makes this massage more effective and fun
Relax your glutes
Breathe into your butt
Press the heels of your hands into your quads while continuing to roll your hips.
It may take you a couple of tries to find the right ball but when you do you’ll know it

Step 4: Drumming
Drum, slap, or tap your glutes with the heels of your hands or your fists. You’ll have to stand up to drum your glutes but they’re worth getting up for.

Step 5: Rock’n Roll
Get up and dance. Wake it and shake it, move your booty!

Conclusion: Try variations on this routine every time your glutes feel tight, or your lower back or hips need attention. If it’s been awhile since you had a good glute massage do this routine often.

Suggested Time: 5 minutes (but take as long as you need).

Benefits of Glute Massage
Releases trigger points
Activates acupressure points
Relieves muscle pain and soreness
Feels good
Improves athletic performance
Relaxes
Energizes
Gives your hips a workout
A treat for your seat
Massaging your glutes massages the largest muscles in your body
Massaging your glutes may relieve pain in your lower back and hips

Note: I recommend a hard squash ball. Squash balls are made of rubber of two types: hard and soft. The hard ones make great massage tools, the soft ones do not.

For more information on the gluteus maximus muscle: http://en.wikipedia.org/wiki/Glutes

For more than you ever wanted to know about the butt: http://en.wikipedia.org/wiki/Butt

Watch the YouTube Video Booty Ball Massage: Do It While You View It