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Iliotibial
Band Stretches
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| Static/Active Stretches |
Standing Iliotibial Band Stretch:
A wall or door frame close by is recommended for your first attempts at this stretch.
- Begin in a standing position with your legs criss-crossed
- Ensure your right leg is in line with your Left shoulder
Walk your Left leg further away from your body
- To the side as opposed to the front- Keep your right leg in the same position (aligned with your Left Shoulder)
- Place your hands on your hips and lean towards the left.
- You will feel the stretch from the top of your Right Hip and all the way down to your right knee
- For added stretch straighten your Left leg against your right knee.
- Hold this position for 20-30 Seconds
- Repeat for the other side
You should always feel a nice
tingling sensation during stretching, never take the stretch to the
point
of discomfort.
Seated Iliotibial Band Stretch:
This movement is an advancement and should only be done by those that have a good level of stretching.
- Begin in a seated position (against a wall to help with posture)
Have your left leg flat on the floor and your
right leg crossed- Grip your right ankle with both hands (spread out over the foot is better
- Then take a deep breath through your nose
- As you exhale use your arms to bring the foot towards the celing
- You will feel the stretch through the right side of your thigh all the way to your hip
- Take two breaths at the hold position and release
- Repeat for the other side
| PNF/Dynamic Stretches |
There are no PNF or Dynamic
Stretches for the Iliotibial band
