1. Loosen the front of the foam shaft leg. The arms are bent at the sides of the body, and the forearms support the body; The front side of the thigh rolls on the foam shaft to complete the cycle; Keep your abdomen tight, your back straight and breathe naturally.

2. The front side of one leg of the foam shaft is relaxed (left/right). The arms are bent at the sides of the body, and the forearms support the body; The front side of the left leg is placed on the foam shaft, and the right leg is placed on the left leg to roll; Keep your abdomen tight, your back straight and breathe naturally; Do left first, then right.

3. Tensor fascia lata relaxation: similar to the relaxation posture of the front thigh. This muscle is located outside the hip, and its tension is also an important reason for the tension of iliotibial tract. Relax this muscle in the lateral position.