SMFR IT Band

LEFT

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

  1. Lie on left side with middle of left outer hip/thigh on top of roller

  2. Place left hand on ground for support

  3. Place right hand in front of body on ground for balance

  4. Cross right leg over body with right knee bent and right foot flat on ground

  5. Shift body up and down to bring roll up towards outside left lateral thigh to outer left hip region

  6. Move in 1 inch increments with muscle fully relaxed

  7. Hold any tender spot for 10-15 seconds

RIGHT

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

  1. Lie on right side with middle of right outer hip/thigh on top of roller

  2. Place right hand on ground for support

  3. Place left hand in front of body on ground for balance

  4. Cross left leg over body with left knee bent and left foot flat on ground

  5. Shift body up and down to bring roll up towards outside right lateral thigh to outer right hip region

  6. Move in 1 inch increments with muscle fully relaxed

  7. Hold any tender spot for 10-15 seconds

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