SMFR IT Band
LEFT
Target: Left Leg, Hip, IT Band, Thigh
Position: Lying on Side
Lie on left side with middle of left outer hip/thigh on top of roller
Place left hand on ground for support
Place right hand in front of body on ground for balance
Cross right leg over body with right knee bent and right foot flat on ground
Shift body up and down to bring roll up towards outside left lateral thigh to outer left hip region
Move in 1 inch increments with muscle fully relaxed
Hold any tender spot for 10-15 seconds
RIGHT
Target: Right Leg, Hip, IT Band, Thigh
Position: Lying on Side
Lie on right side with middle of right outer hip/thigh on top of roller
Place right hand on ground for support
Place left hand in front of body on ground for balance
Cross left leg over body with left knee bent and left foot flat on ground
Shift body up and down to bring roll up towards outside right lateral thigh to outer right hip region
Move in 1 inch increments with muscle fully relaxed
Hold any tender spot for 10-15 seconds