Читать книгу Anatomy of Strength and Conditioning - Hollis Lance Liebman - Страница 21

1. Lie facedown, supporting your weight on your hands, with your lower body slightly rotated so that your right leg rests on a foam roller situated between your knee and your hip. Cross your left leg over your right thigh; both feet should touch the floor. Keep as much of your weight on the bottom leg while relaxing the other.

2. Roll from your hip to your knee over the foam roller, and hold for 10–30 seconds at the point of greatest release. Switch legs and repeat.

Targets

• Iliotibial (IT) band

Benefits

• Promotes myofascial

release in the

iliotibial band

Best For

• tractus iliotibialis