Iliotibial Band Stretch
PRECAUTION: Be careful to maintain your balance. Hold onto a stable object (for example, a chair, railing, wall, tree, or counter) while doing this exercise.
PRECAUTION: If you have had recent joint surgery, then check with your doctor before doing this exercise.
This stretch works on the ITB which is a muscle that runs down from the outside of your hip to the outside of your knee and is often tight.
- Stand facing sideways with your right hip near the wall (less than a foot away from the wall). Place your right hand on the wall.
- Cross your left leg in front, but don’t put weight on it, and use your right arm against the wall for support, keeping both knees slightly bent.
- Lean toward the wall with your right hip until you feel a stretch on the outside of your right hip. Hold the stretch.
- Turn around and repeat on the other side.
- Stretch just until you feel gentle pulling in your muscle, and then hold the stretch in that position. The stretch shouldn’t be painful.
- Stretch gently and smoothly, and do not bounce.
- Breathe naturally as you hold the stretches. Don’t hold your breath.