Iliotibial Band Stretch This
exercise allows for a deeper stretch. First sit comfortably with
your legs folded in front of you. Next, hold onto your right knee
and right foot, as in the picture on the left. Make sure you support
your knee and foot with the same pressure. Do not pull more with
the hand on your foot. At this stage, you will feel stretch in
the iliotibial band on your right leg. If this is painful, or
feels like it is enough for you, stop here. It may take months
to get the leg in any further than these first two positions.
Do not be discouraged, keep at it, it will let go.
Hold for a few minutes, and then
work on your other leg.
If you wish to
increase the amount of stretch in the iliotibial band, after performing
the stretch as above in the photo on the right, place your right
foot in the crook of your left elbow (picture on left below.)
Then wrap your arms around your folded leg and pull it into your
body, as in the picture on the right. Keep your back straight.
You can rock your leg gently back and forth and get more stretch
out of this position. As always, repeat on the other side.
The pictures below
show the above postures from the side. Note the straight back.
Band Stretch From Pushup Position
This stretch works the iliotibial band from a different position.
First, get into pushup position as in the first picture below.
Next, bring your right knee forward, and place it down in front
of you between your hands, as in the pictures in the right below.
Keep your hips level, and your knee in the center of your body.
Relax your buttock muscles and lower your body down, as in the
bottom two photos.
Now, relax into the
position and feel the stretch in your iliotibial band. Work at this
slowly. After completing one side, reverse to come out of the position,
and stretch the other leg.
Here is the front
view of the above stretch. Note how the knee is in the center of
is possible to injure onself in any physical activity. Consult
your physician if in doubt about your physical condition
before embarking on a stretching program. The author of
howtostretch.com accepts no liability for any injuries sustained
while practicing any of the stretches described within.