Exercise Tutorial: IT Band Stretch
Table of Contents
What is an IT Band Stretch
An IT Band stretch is a stretch that targets your IT Band. The IT Band is a thick band of fibers that runs down the outside of your thigh. The IT Band can often become tight and painful from overuse, so it is important to take care and stretch the IT Band out.
The IT Band stretch is a great method to help reduce pain and tension in the IT Band. Keep reading to learn how to perform this stretch!
IT Band Stretch Movement Video
How to Stretch Your It Band
Follow the instructions below to learn how to perform the IT Band stretch.
Start by standing upright. Place one foot behind the other.
Bend and lean towards the side of the back foot (slightly bend the knee on the front leg) pushing your hip out.
Hold for 30 seconds. Repeat on the other side.
To deepen the stretch, take your arm (same side as the back leg) and reach over.
You have now learned how to do the IT Band stretch!
IT Band Stretch Form
As with most stretches, having the proper form is crucial to the efficacy of the stretch. When completing the IT Band stretch, remember to keep the back leg straight and breathe out as you reach your arm over. As well, keep the torso upright by not leaning forwards or backwards.
IT Band Stretch Benefits
The benefits of the IT Band stretch include,
Can help to reduce the symptoms of IT Band Syndrome
Can increase flexibility
Can increase range of motion
Reduced tension in the IT Band
IT Band Stretch Muscles Worked
The IT Band Stretch primarily stretches the connective tissue of the IT Band. It will also engage the Latissimus Dorsi and Triceps if you are bending your arm over your head.
Why Is the IT Band Stretch Useful
The IT Band stretch is useful because it helps to alleviate the symptoms of IT Band Syndrome. Many runners and cyclists suffer from painful and tight IT Bands. The IT Band becomes tight from overuse and the repetitive friction on the muscles. Performing the IT Band stretch before and after the activity is a preventative approach to injury and muscle tightness.
