Two important areas to focus on for those with spondylolisthesis or spondylolysis are the hips and gluteal area (4 muscles that make up the butt).
These areas can become tight, weak, overworked and restricted very easily.
In combination with stretching and strengthening, foam rolling can help to improve the function of these areas (if you are not sure what foam rolling is watch this video for futher explination).
The video below demonstrates a very effective way to foam roll some deep hip rotator muscles and gluteal muscles as well. This muscle are very important for daily movement and activities.
As always make sure to view our disclaimer before attempting any new activity and more importantly get permission from your medical professional first.
Note: If the position demonstrated is hard due to pain, discomfort or lack of flexibility, simply try to roll the area described without crossing the legs. Once further range of motion is achieved you can then try to cross the legs.
Spondylolisthesis Stretching: Foam Roll Glute & Hip Rotators
There are 3 pieces of equipment you can use for this specific foam rolling technique.
1. Traditional foam roll. Our recommended brand and style can be found on our Spondy Toolbox page.
2. Foam roll ball. Which can also be found on our Spondy Toolbox page. (The best for this specific type of foam rolling movement)
3. Hard round ball. Basketballs work great and tennis balls or lacrosse balls may work depending on the individual.
- Sit on the foam roll with your weight shifted to one side.
- Whatever side you sit on…cross THAT leg over the other.
- Slowly roll back and forth below the pelvic bone and slightly below your butt (see video for exact area).
- Use your arm for support and use your weight for increased pressure.
Remember, we explain how long to foam roll and describe the technique in more depth in our Foam Rolling Educational Video.
If you are not sure what foam roll exercises to focus on for your spondylolisthesis or spondylolysis, make sure to give SpondyInfo’s Home Exercise Program a try. It is full of helpful spondy foam rolling exercises to help you focus on some of the most commonly overused and stressed areas.Give this foam rolling method a try and see if it helps you to move and feel better!
We would love to hear any comments or questions about this specific foam rolling technique, simply comment below.