Stretching – IT Band
HAPPY FRIDAY :).
Apparently I need to roast some veggies because a lot of you seem to enjoy eating them that way!
Yesterday I enjoyed my first Starbucks holiday beverage of the season! I had a skinny peppermint mocha, and it was fabulous.
I thought I would continue my stretching series today with a focus on the iliotibial (IT) band. What is the IT band exactly?? It’s a long band of connective tissue that runs down the outside of the thigh. It is incredibly important for stabilizing the knee while running, and IT band syndrome is a common injury associated with running, cycling, hiking, and weight lifting.
It’s important to stretch the IT band regularly to help prevent pain and injury!
IT Band Stretches
1. Standing IT band stretch
Cross the leg you want to stretch behind your other leg. Extend your arm overhead (the arm on the same side of the leg you are stretching) and reach toward the opposite side. Put your other hand on your hip and push so your hips move toward the side you want to stretch. At first you will feel this along your torso and as you continue to hold the stretch you will feel it along the outside of your thigh.
For a deeper stretch, bend the knee of the forward foot and keep the back knee straight and place your feet farther apart.
2. Seated IT band stretch
3. Lying down IT band stretch
You could also increase the stretch with a band.
4. Pigeon pose
I’ve definitely done the pigeon pose and sitting IT band stretch before and they both feel fantastic. I can’t wait to try out the other ones!
Keep letting me know which areas of the body you’d like for me to write a stretching post on :). Hope you all have an amazing Friday!!
Do you stretch as much as you should? I know I need to do more!
If you get IT band tightness, how do you relieve it?