Lie on your side and place your right elbow under your shoulder. Take a foam roller and place it under your right thigh. Straighten your legs and put your feet together. You can put your left hand on the floor in front of you.
Slowly roll the foam roller through your thigh, up and down from your hip to your knee.TIPS: The pain of the exercise should be between 3-7 in a 10 scale. Avoid the direct contact between the foam roller and bone surfaces.