- Place the foam roller horizontally on the ground in front of you
- Lie your right side of your body on top of the foam roller at hip level, with your right leg out straight and foot off the ground, your right forearm on the ground for balance, and your left foot on the ground
- Your left foot can be in front of your right leg or behind it, depending on your comfort and pressure needs
- Slowly begin to “roll” or slide the right side of your thigh down the foam roller, towards your knee then back up to your hip
- Continue to work your way up and down the roller, with the pressure on your IT band
- After 1-2 minutes of rolling, switch sides and repeat