Iliotibial Tract Smr
A self-myofascial release technique targeting the iliotibial band.
Instructions
- Start by positioning yourself on your side, supporting your upper body with your right forearm. Place the roller underneath your right thigh just below the hip.
- Cross your left leg in front of your right for support.
- Roll down from your hip to your knee, working slowly to find and focus on tight spots.
- Pause on each tight spot for around 15-30 seconds, applying pressure as needed.
Common Mistakes to Avoid
- Rolling too quickly, missing knots in the muscle.
- Not applying enough pressure to trigger release.
- Holding breath instead of breathing deeply.
Additional Information
| General | |
| Difficulty | beginner |
| Force | static |
| Mechanic | isolation |
| Equipment | foam roll |
| Muscle | abductors |