Abductors
Iliotibial Tract-SMR
A foam-rolling technique along the outer thigh that releases tension in the iliotibial band and surrounding muscles.
Primary musclesAbductors
Setup
- 1Lie on one side with the foam roller under the outside of your bottom thigh, just above the knee.
- 2Prop yourself on your forearm and cross your top leg in front, planting that foot on the floor for support.
- 3Keep your body in a straight line.
How to perform
- 1Use your arms and top foot to roll slowly from above the knee up toward the hip.
- 2Pause on tender spots for 20-30 seconds while breathing steadily.
- 3Roll back down in the same slow manner.
- 4Switch sides after working the full length of the thigh.
