ITB Stretches

Stand with your legs crossed and holding on to a support.

Keeping your body, knees and feet straight forward slide your front leg backwards until you can feel the stretching on the outside of your hips and thighs.

– relax. Repeat with the other leg in the front.

Sit on the floor. Bring one leg in front of you and bend your knee 45 degrees. Straighten your other leg behind you.

Turn your body towards the bent leg and lean your body gently forward. Feel the stretch in your buttock.

Self-myofascial ITB release – Pro Foam Roller with Wrap

Begin in a side-lying position across the Roller with bottom elbow, forearm and top hand & foot all planted firmly on the ground. Gently roll body weight back and forth across the Roller – following the path of the muscle and tissue being massaged. While pushing and stabilizing with top hand and foot, pull with bottom elbow and forearm to roll and release the length of the IT Band. Make sure to keep abdominal muscles tight and body in straight alignment. Control the pressure through controlling the amount of weight on the Roller.