ITB FOAM ROLLER EXERCISE

 ITB (Iliotibial band)FOAM ROLLER EXERCISE BENEFITS

• ITB foam roller exercise helps to loosen your iliotibial band (ITB), the band of muscular tissue on the outside of your upper leg.

• The most important benefit of ITB foam roller exercise is that it can help to prevent piriformis syndrome, which is the entrapment of the sciatic nerve.

• Other benefits include relaxation of the muscle and helping the muscle to move more easily along with the fascia or connective tissue

• BUT it may not be much effective in breaking up knots or muscle adhesion

HOW TO DO ITB (iliotibial band) form roller exercise

1. Lie down on your right side (assuming it as a painful side) with the foam roller beneath your outer thigh, just above your knee. 
2. Lifting yourself up on your right forearm, bend your left arm slightly and place your left hand, palm-down, in front of you for support.
3. By using your right forearm and left hand, try to push your body over the roller such that your outer thigh slides across the roller, up toward your hip bone. 
4. Now slide yourself back the opposite way 
5. Repeat for at least 30 seconds for 3 times
6. You can perform this on both sides for better results.

ITB foam roller exercise should be performed correctly, wrong movement can cause injury and pain may increase, so follow the steps carefully.