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Sit in a position where the leg to be rolled is completely relaxed. Using a quad roller press firmly as you roll into the IT band (the side of upper leg between the knee and the hip), be careful not to press any bone or joint. Over time the muscles close to the IT band (quadricep and hamstring) should be able to relax more and adhesions on the facia should reduce making roller less tender. Do top of thigh, inner thigh, outer thigh and back of thigh 1 minute each. Switch legs.

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