ITB Stretches
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The document describes three popular stretches for the iliotibial (IT) band: 1) The IT band stretch at the wall involves placing one foot forward with the leg bent and keeping the back leg straight while leaning towards a wall. 2) The IT band stretch with a chair is similar but uses a chair for support instead of a wall. 3) The deep squat has feet hip-width apart and sitting back with shins vertical while keeping heels on the floor for 5-10 minutes.
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ITB Stretches
- 1. ITB Stretches Stretches for your IT Band By http://www.fix-knee-pain.com/
- 2. ITB Stretches: What is the IT Band? • Thick layer of connective tissue • Runs from hip to shin bone • On the outside of the thigh • Several other muscles attach to it 2
- 3. 3 popular ITB stretches 3
- 4. ITB Stretches: IT band stretch at the wall 4
- 5. ITB Stretches: IT band stretch at the wall • Setup with your side towards a wall • Place supporting foot forward and bend the leg • Keep the other leg straight • Sink down and don‘t move feet • Keep your torso upright or lean away from the wall (to increase stretch) 5
- 6. ITB Stretches: IT band stretch with chair 6
- 7. ITB Stretches: IT band stretch with chair • Setup with your side towards a chair • Place supporting foot forward and bend that leg • Keep the other leg straight • Sink down and towards chair • Keep your torso upright or lean away from chair (to increase stretch) 7
- 8. ITB Stretches: the deep squat 8
- 9. ITB Stretches: the deep squat • Feet hip width apart and pointing forward • Sit back and keep shins close to vertical • If needed: hold something for counter-balance • Don‘t let knees collapse inward 9
- 10. ITB Stretches: the deep squat continued • Keep heels on the floor • rest in bottom position (relax for 5 to 10 minutes) • Getting up: move from your hips, push them back as far as possible • Keep shins close to vertical • Don‘t let knees collapse inwards 10
- 11. More Information on ITB Stretches • How to make ITB stretches more effective • 4 important drills for IT Band health • Why a tennis ball can change your life ITB Stretches: The iliotibial band repair guide 11