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Roll It Out: IT Band
Published on 09-Jan-2008 by Amber |This week in the Roll It Out Series of killer massages we'll focus on the ever important IT band (otherwise known as the iliotibial band). This tender band of fascia tissue that runs from the outside or lateral part of the knee and up the femur to the pelvis can always use a little rolling action. Because the IT band is so large and attaches in so many places it can wreak a ton of havoc if it's tight. A tight IT band can create imbalances in the knee by pulling it laterally out of alignment. Which means, it's super important to maintain a flexible, tension free, IT band to prevent injury- especially runners and other athletes prone to knee problems. So let's roll it out! Beware this massage can be painful since most people have really tight IT bands. Iliotibial Band Roll Out:�
- Set yourself up with the side of your right thigh on the roller.�Bend the left leg in front of the right for balance.
- Support yourself with your upper body and push yourself from just above the knee all the way to your hip. �
- Roll up and down a few times and switch legs.
- For more intensity stack your supporting leg on top of the leg you're rolling out. This will add weight allowing you to dig deeper into the band.�