Iliotibial Tract-SMR

Level: intermediate

Equipment: foam roll

Force: static

Mechanic: isolation

Core muscles: abductors

Secondary muscle: none

Instructions:

Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.

Place a band around both ankles and another around both knees. There should be enough tension that they are...

Begin standing on one leg, holding to a vertical support. Raise the unsupported knee to 90 degrees. This wi...

To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are...