<p><strong>3. Glute Rolling: </strong>Pojdite na penasto valj, prečkajte desno nogo na vrhu leve v obliko štirih in razvaljajte to območje kolka naprej in nazaj. Mehko na tesnih mestih, nato preklopite stranice.</p> <p><strong>4. IT Band Rolling: </strong>Prečkate zadnjo nogo spredaj za stabilnost in se zavijte navzgor in navzdol po strani noge. Zavijte navzdol do tik nad kolenom in se prepričajte, da vdihnete to. Preklopite stranice.</p> <p><strong>5. Quad Rolling: </strong>Ležite z obrazom navzdol s penasto valj. Začnite tik nad pokrovčkom kolena in z valjčkom delajte pot navzgor in navzdol. 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