<p><strong>3. Glute Rolling: </strong>Gehen Sie auf Ihre Schaumstoffwalze, überqueren Sie Ihr rechtes Bein über den links in eine Figur-4-Form und rollen Sie diesen Hüftbereich hin und her aus. Schweben Sie an engen Stellen und wechseln Sie dann die Seiten.</p> <p><strong>4. It Band Rolling: </strong>Überqueren Sie Ihr Hinterbein für Stabilität nach vorne und rollen Sie sich entlang der Seite Ihres Beins auf und ab. Rollen Sie bis knapp über dem Knie runter und atmen Sie sicher durch. Seiten wechseln.</p> <p><strong>5. Quad Rolling: </strong>Legen Sie sich mit Ihrer Schaumstoffrolle unter Ihren Quads mit dem anderen Bein nach unten mit dem anderen Bein zur Seite. Beginnen Sie direkt über der Kniekappe und arbeiten Sie sich mit der Walze nach oben und unten. 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