1. Position the foam roller: Start by placing a foam roller on the ground.
2. Lie on your side: Position yourself sideways with the foam roller under your hip, below the top of your pelvis.
3. Support your body: Use your forearm to support your body, keeping your elbow beneath your shoulder. Extend your bottom leg straight out for stability.
4. Position the top leg: Cross your top leg over and place the foot flat on the floor for additional support.
5. Begin rolling: Slowly move along the side of your thigh, moving from hip to knee.
6. Focus on tender spots: Upon finding a tender area, pause and relax to let the roller massage the spot. Maintain this for 20-30 seconds.
7. Control the movement: Use your forearms and the supporting leg to manage the pressure and movement while rolling.
8. Repeat on the other side: Ensure to perform the exercise on the opposite side to balance muscle relaxation and myofascial release.
Avoid rolling directly over the knee or hip bone sides. This exercise targets muscle tension release and enhanced mobility, and should be performed with smooth, controlled movements.
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