Iliotibial Tract-SMR exercises are very helpful way to build up strength in your abductor muscles and while it looks very easy, which it is, you will be surprised at the results. To carry out this exercise you will need a foam roller which is placed on the ground. Lay on your side and position the foam roller between your knee and your hip, with your arm at a 90 degree angle supporting your shoulder, and simply roll down the foam roller from your knee to your hip. Some people prefer to keep their lower foot on the ground although there is no necessity to do this – you should also cross your other leg in front of you. As you roll from your hip to your knee you will feel points of tension and it is advisable to stop at these points for between 10 and 30 seconds. Do as many repetitions as you feel comfortable with and then switch legs – building this up over time.<\/p>\n