Iliotibial Band Stretches – IT Band Stretches


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
  1. Start by standing up straight
  2. Cross your right leg in front of your other leg. For this one, you are going to stretch your left iliotibial band.
  3. Bend down until you feel a pain-free stretch on your left IT band.
  4. You can move your hands toward your right leg to further stretch your band.
  5. Hold this position for about 30 counts or 30 seconds.
  6. Return to your starting position.
  7. Repeat the procedure 3 times.
To stretch your right iliotibial band, repeat the procedure, but this time, your left leg is in front of your right leg. You can move your hands toward your left leg to further the stretch.

Alternative Standing Iliotibial Band Stretch
  1. Stand upright
  2. Cross your right leg in front of the other. This is assuming that you’re going to stretch your left IT band.
  3. Lean toward your right side until you feel a pain-free stretch
  4. Hold for 30 counts or 30 seconds.
  5. Return to upright position.
  6. Repeat 3 times.
To stretch your right IT band, repeat the procedure, but this time, your left leg is in front of your right leg. Lean toward your left side until you feel a pain-free stretch.

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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