QuadrisRolo de espumaIntermédio
Iliotibial Tract-SMR
Lie on your side with the bottom leg on a foam roller between hip and knee. Load as much weight as tolerable and keep the leg relaxed.
- Dificuldade
- Intermédio
- Tipo
- Alongamento
- Mecânica
- Isolamento
- Força
- Estático
- Músculos
- —
Sequência
01 · position
Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
02 · load
Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
03 · roll
Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.
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