Key Points

• scrape hip to knee
• use the convex edge
• scrape for 30 seconds

Key Points

• bend the knee
• use the concave edge
• scrape for 30 seconds

Key Points

• straighten the knee
• use the convex edge for stronger pressure
• scrape for 30 seconds

IT Band Stretch

Key Points

• keep knee straight
• hold for 30 seconds

Key Points

• keep hips stacked
• kick top leg back then let it hang
• hold for 30 seconds

Key Points

• keep hips stacked
• lower down slowly
• 2-4 sets of 8-12 reps on each leg