1 x 30 seconds each hip
Place a foam roller on the floor and position yourself on your side with the TFL muscle (tensor fasciae latae, located on the side of the hip) directly on top of the roller. Slowly glide up and down over a short distance, ensuring the pressure is maintained on the TFL muscle without shifting off it. This self-myofascial release technique can help relieve tension and improve mobility in the hip area.
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