Key Points

• use a lighter pressure
• scrape the front of the knee below knee cap
• 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

• knees over toes
• toes and knees pointed forward
• 2-4 sets of 8-12 reps

Key Points

• knees over toes
• feet shoulder-width apart
• 2-4 sets of 8-12 reps