Tiger Tail IT band massage exercise : How to do, Benefits, Side Effects, Uses, Precautions

Tiger Tail IT band massage : How to do, Benefits, Side Effects, Uses, Precautions ( Tiger Tail IT band massage )

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Name of exercise  Massage IT band w/Tiger Tail
Other names of exercise Tiger Tail IT band massage
Description of exercise Tiger Tail IT band massage exercise is a self-massage technique used to relieve tightness and tension in the iliotibial (IT) band, which runs along the outside of the thigh from the hip to the knee. This exercise involves using a handheld massage tool, such as a Tiger Tail roller, to apply pressure and roll along the length of the IT band. The pressure and motion help to release knots and adhesions in the IT band, improving flexibility and reducing pain and discomfort. This exercise can be done before or after physical activity, and is especially beneficial for runners and athletes who experience IT band tightness and pain. Regular use of the Tiger Tail IT band massage exercise can help prevent injuries and improve overall muscle health.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand in comfortable position.
  • Roll Tiger Tail up and down the outside of thigh muscle.

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    Video Tutorial

    EX3872/YTB/Link

     

    Body Part Hip, Knee
    Type of Muscles Outer Thigh
    Category of Exercise __
    Type of Exercise AROM, Self Massage
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise __
    Type of Action Flexion, Extension, Circumduction

    Benefits of exercise

    EX3872/T1(ME/1)

  • Increased flexibility
  • Improved range of motion
  • Reduced muscle tension
  • Enhanced athletic performance
  • Improved circulation
  • Reduced risk of injury
  • Improved muscle recovery
  • Reduced muscle soreness
  • Increased blood flow
  • Improved overall mobility

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • It is important to avoid Tiger Tail IT band massage exercise if you are experiencing acute pain or inflammation in the IT band area. It is also not recommended if you have a recent injury or surgery in the IT band area. If you have a history of blood clots or circulation issues, it is best to avoid this exercise as well. Additionally, if you are pregnant or have a medical condition that affects your ability to safely perform this exercise, it is best to consult with a healthcare professional before attempting it. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the massage
  • Use proper technique and apply the right amount of pressure
  • Avoid massaging directly over bones or joints
  • Stop if you experience any pain or discomfort
  • Do not massage over bruises or open wounds
  • Avoid massaging for too long, take breaks if needed
  • Use a foam roller or other proper equipment for better results
  • Stay hydrated before and after the massage
  • Avoid massaging the same spot repeatedly
  • Consult a professional if you have any underlying medical conditions.

    • Helpful in Diseases

  • IT band syndrome
  • Runner’s knee
  • Patellofemoral pain syndrome

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    EX3872/FAQ/1

     

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