[su_box title=”IT Band” style=”noise” box_color=”#fff” title_color=”#2e383f”]Sit sideways on your roller and lean forward, bracing your arms. The leg being rolled should be extended straight back. Cross the non-rolling leg over, knee bent and planted on the floor.
This may be the most painful of all the moves, but try to keep the roller moving very slowly so that you get a prolonged period of squeezing against the muscle. When you get close to the bony section of the knee, change direction and repeat.[/su_box]
[su_box title=”Piriformis” style=”noise” box_color=”#fff” title_color=”#2e383f”]You can only roll one piriformis at a time. Sit on the roller with your weight only on your right buttock, the left leg slightly bent, arms planted behind you.
Shift your weight forward until you feel the roller get close to your hipbone. Then shift your weight back until you feel the roller get to the crease where your leg and buttock meet.[/su_box]