Outer-Thigh IT-Band Roll-Ball Stretch

Roll Ball Outside Thigh Stretch

Positioning:
1. Start by sitting on the floor with your body leaned slightly back.
2. Extend your legs out to the side, keeping your knees straight.
3. Place the small ball (if using) underneath your outer thigh, near the hip.

Movement:
1. With one hand supporting your weight, lift your body slightly off the ground.
2. Slowly roll your outer thigh over the ball.
3. Use your body weight to create gentle pressure on the outer thigh as you roll.
4. Make small movements forward and backward, focusing on areas of tightness.
5. Keep your opposite leg extended straight for balance.
6. Hold the position on any tight spots for a few seconds, breathing deeply.
7. Repeat for 30 seconds to 1 minute, then switch sides if using a ball.

Tips:
- Move slowly to avoid discomfort.
- Keep your shoulders relaxed and your core engaged for stability.
- Adjust the pressure based on your comfort level.