Spondylolisthesis Stretching: Foam Roll Glute & Hip Rotators (video)

spondylolisthesis stretching: foam rolling hip rotators and glutes

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.

Key Points:

  • 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.

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Leave A Reply (4 comments so far)

  1. fred loewebaum
    3 years ago

    What a coincidence, just this morning I woke up with tight glute. I have have been feeling better so I went to gym and walked a mile each day on tread mill. Wondering if that had something to do with it.
    I am also feeling the stress of sleeping on my side. I actually rolled over last night and placed a pillow under my stomach for some support …was sleeping in 10 minutes! Will try the roller today.

    • SpondyInfo
      3 years ago

      Hi Fred. Your walk may have something to do with your pain. Perhaps you have a muscular imbalance forcing additional stress on one side of your body with each step you take. Your body may have developed some asymmetries over time (injuries, daily habits, etc can all lead to this). This is all speculation on my part and the best way to find out for sure is to find someone who can assess your your current movement and decide if in fact your current movement habits are playing a role in your pain. I sent you an email explaining this concept in further detail. Thanks!

  2. Sharon
    3 years ago

    Hi Justin,
    Rec’d my foam roller Thursday. I did the stretching exercises Thursday and again today. I haven’t had that discomfort today which tends to be more like a daily annoyance. Thanks for the suggestions. Glad I found the website!

    • SpondyInfo
      3 years ago

      Hi Sharon. That’s great to hear! I am glad things are going well. Thanks for the update and I hope things continue to improve!

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