Gluteal self massage and trigger point with spiky-ball supine (Gluteals massage with trigger point release (spiky ball), sitting)

Place the spiky-ball on the floor and position your affected buttock on the ball.
Using your arms, move your buttock over the ball.
You can vary the amount of pressure through your gluteal region by changing the amount of weight you place through your arms.
When you find a particularly tender area, hold this position, increasing the pressure through the ball.