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Knee Pain: Glute Roll

Tight glutes can pull on the IT band and adversely affect the alignment of the hips and knees.

  • Lying on the floor, lift your legs and place the roller at the back of your pelvis (aka sacrum).
  • Gripping the end of the roller for stability, slowly twist your lower body to the left, then to the right, to massage your glutes. Continue for 30 to 60 seconds.
  • Adjust your body's position until you find the "sweet spot" or tight spot. Direct pressure will help to release knots.

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