ITB Stretch

by tgiffitness on January 25, 2013

Post image for ITB Stretch

How to stretch your IT Band:

  • Stand on one leg, keep the leg straight at the knee
  • Cross the other leg in front, so that the outsides of the feet are next to one another
  • Keep the front leg relaxed and bent at the knee
  • Drop the back hip out to the side
  • With the chest pushed out in front, and the tailbone push out behind, begin to lean forward until you feel a stretch down the back/side of the leg
  • You may rest your hands on the front leg to support your upper body. You may also use an exercise ball, a chair, or any other object that is between hip and knee height. If you are using an exercise ball, be careful that it doesn’t roll out from under you.
  • Hold the stretch for 30 seconds, then repeat with the other leg

 What you should feel when your are stretching your IT Band:

  • The I.T. Band or Iliotibial Band runs from the outer side of the hip, to the knee. It is connected to the glute (bum) muscles. When you are performing the ITB stretch, you should feel a stretch from the glutes and hip area, down the back and outer side of the leg, to the knee. You may also feel a stretch down the outer side of the calf to the ankle.
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