Iliotibial (IT) band tightness may increase your chances of developing iliotibial band syndrome (ITBS). Your IT band is a band of connective located on the outer side of your thigh. Stretching your IT band may help decrease your risk of getting ITBS.
Iliotibial Band Stretches – IT Band Stretches
Standing Iliotibial Band Stretch
- Start by standing up straight
- Cross your right leg in front of your other leg. For this one, you are going to stretch your left iliotibial band.
- Bend down until you feel a pain-free stretch on your left IT band.
- You can move your hands toward your right leg to further stretch your band.
- Hold this position for about 30 counts or 30 seconds.
- Return to your starting position.
- Repeat the procedure 3 times.
Alternative Standing Iliotibial Band Stretch
- Stand upright
- Cross your right leg in front of the other. This is assuming that you’re going to stretch your left IT band.
- Lean toward your right side until you feel a pain-free stretch
- Hold for 30 counts or 30 seconds.
- Return to upright position.
- Repeat 3 times.
Your friendly physical therapist can teach you how to properly and safely perform iliotibial band stretches. He or she may include stretching exercises as a part of your physical therapy treatment for your iliotibial band syndrome.
Standing IT band stretches should not be performed by people who have had a recent hip replacement surgery. Your physical therapist or orthopedic doctor can determine what appropriate exercises are best for you.
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