Palm Press IT Band

Have the partner rely on the floor face up. Bend one of the partner’s legs and push it over the other leg. Sit parallel to the partner's IT Band. Secure the partner bend knee with one hand. Also secure the partners foot with your knee so you can keep it bent. Press several locations on the IT band with your hands alternating between the IT band and a knee. Rock your body side to side and use your body weight to press. While you're here you might as well give some love to the hip. Press the area between the hip bone and the big bump at the top of that thigh bone. This area is often neglected. But it helps to loosen up the tight hip.

Rubbing and Gliding

Have the partner lie on the side with the bottom like straight and the top leg bent at the hip and the knee. Use a cushion for the knee if available. Sit by the partner’s hip in angle with the IT band laying sideways. Let's warm up the IT band by quickly rubbing it from the hip to the knee. Glide or hand over the IT band from the hip to knee. If the receiver can handle more pressure lean in and use your body weight more.

Butterfly Hand IT Band

Sit by the partner’s hip facing the ID band straight in front of you. Put the base of your thumbs together so your hands look like a butterfly. Use your body weight to press several locations on the IT band with the butterfly hands. Instead of pressing straight down, move your butterfly hands slightly away or towards you on each press. Do the other side.

Day 21 – Leg Massage 4 (IT Band – Alternate press, Rub and Glide, Butterfly Hands)