SMFR Entire Hip

LEFT

Target: Left Leg, Hip, IT Band, Glute, Thigh
Position: Lying on Side

1. Sit on roller with middle of left hip/glute on top of roller

2. Place left hand on ground for support

3. Bend left knee and cross left ankle over right knee

4. Hold on to left ankle with right hand

5. Rotate pelvis outward toward left outside hip

6. Move roller along outside of left hip/glute from top of hip to below the bottom of glute

7. Move in 1 inch increments with muscle fully relaxed

8. Hold any tender spot for 10-15 seconds

RIGHT

Target: Right Leg, Hip, IT Band, Glute, Thigh
Position: Lying on Side

1. Sit on roller with middle of right hip/glute on top of roller

2. Place right hand on ground for support

3. Bend right knee and cross right ankle over left knee

4. Hold on to right ankle with left hand

5. Rotate pelvis outward toward right outside hip

6. Move roller along outside of right hip/glute from top of hip to below the bottom of glute

7. Move in 1 inch increments with muscle fully relaxed

8. Hold any tender spot for 10-15 seconds

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