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How to Use a Foam Roller

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Updated June 13, 2014

5 of 8

Foam Roller Stretch for the IT Band
Foam Roller Exercise - IT Band

Foam Roller Exercise - IT Band

Photo � E. Quinn
Using the foam roller on the IT band can be painful, but many people find it's one of the most useful stretches you will do with the foam roller.

Lie on the roller on your side, with the roller positioned just below the hip. Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance.

Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat on the your other side.

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