Roll out your glutes

Try it

Perform the figure-8 butterfly (shown in the video below) by lying on the floor with knees bent and a therapy ball under each glute. Press soles of feet together and open knees out to sides. Swirl hips in a figure-8 motion, moving the balls all over the glutes. Continue for 90 seconds to 2 minutes. “Each person needs to find their own timing,” Miller says. “You should do the move until tension subsides and pain disappears.”