Napra

Iliotibial Tract-SMR

Stretching & mobilityIntermediate Abductors (outer hip) Foam roller
Iliotibial Tract-SMR, step 1
1. Lie on your side with the foam roller under the outside of the bottom thigh; prop on your forearm, top leg in front.
Iliotibial Tract-SMR, step 2
2. Roll slowly from the hip to just above the knee and back, pausing on tender spots.

How to do it

  1. Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
  2. Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
  3. Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.

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