So I'm going to demonstrate how to roll your IT band. So the first thing you're going to do is keep one leg bent, and you're going to pick the side that you're going to roll. Straighten out that leg, and start out with the roller right by your knee. So the rule of thumb is usually two to three minutes each muscle or tendon. Okay. In this case, we're working on a tendon. So you're going to start on the side by your knee and roll all the way up to the middle of your thigh, making sure your alignment stays intact the whole time. So give or take two minutes or ten rolls. So I'm only going up halfway, because if I was to go up all the way toward my hip, my alignment here would get all kind of messy. And we don't want that. So I'm going about ten rolls, and then I'm going to start from the middle up toward my hip flexor here. And again, this is a very painful area for most people. So if you can't manage the roll, just simply lying on it like this will do you some good. And that's how you foam roll the IT band.