Foam Roller for Iliotibial (IT) Bands

  1. Involved side leg is straight as shown.
  2. Bend support leg to 90 degrees, with the foot flat on the floor. Use elbow and hand to support as shown above.
  3. Rotate your trunk and glide yourself up and down on the foam roll with assistance of support leg as shown below.
  4. Gradually roll up on the foam roll so the foam roll moves down the leg. Focus on the sensitive/tight area and hold for 30-60 seconds on each leg.
  5. For additional tension & release, you may bend involved leg at the knee. • In the beginning you, may only make it a couple inches below your waistline. This is fine, just pick up where you left off the next time.
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