Kneel down with a foam roller in front of you.
Move down into the prone position placing the foam roller under the top of your thighs.
Start rolling up and down to find the most painful location.
Once you have identified the source of the pain, contract your buttock muscles and point your foot.
Hold for as long as prescribed and feel the area of discomfort softening.
Return back up to the kneeling position by walking your hands backwards and supporting your body until you return upright.
