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Consult your healthcare provider before attempting these exercises!

IT band and Calf Foam Rolling

Roll back and forth from the knee to the hip, focusing on tender areas for 30 seconds. Roll both sides.

Repeat twice daily.

Roll through spine 1-2 minutes, focusing on tender areas.

Repeat throughout day.

Stage 1: with arms to the side, hold for 1-3 minutes.

Stage 2: while raising arms, do 10-15 reps per side.

Can repeat twice daily.

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