IT Band Stretch

Iliotibial (IT) band supine hip rotation

Back pain is the most common discomfort that adults experience these days. With lower back pain being the most common of all back pain. Relief is a constant but unattainable quest for most, as they struggle with the daily aches and pains in these sensitive parts of the spine.

Stretching the (IT Band) is something that people rarely think of unless they are involved in sports of some sort. Because it is not a muscle, it doesn’t occur to people that it would need to be stretched. The IT band provides attachment for the gluteus maximus and tensor fascia lata for hip abduction and provides stability to the knee. This stability is useful for running and walking.



 How to help prevent IT Band problems

1. Get fitted with appropriate shoes or wear orthotics.

2. Thoroughly stretch before running.

3. Avoid crossing your legs while sitting.

4. Do stretches regularly.

5. If it hurts don’t run through it.

IT Band Supine Hip Rotation

Equipment needed: Yoga mat/similar mattress

Target body part: Iliotibial Band 

Step 1:

Lie flat on your back, with your knees bent and your feet flat on the ground.

Step 2:

Lift your left leg up and lay it on your right knee.

Step 3:

Now use your left leg to gently pull down on your right leg until you feel pressure.

Step 4:

Hold, Breath and Release. Repeat.

I hope this stretch helps you in your quest for long-term piriformis syndrome pain relief. Please check out some of our other videos we have provided for your benefit.