Seated
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.
Iliotibial
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 the body.
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stretches for golf, golf stretching,
Tiger Woods stretches, running stretches, stretches for running,
martial arts stretching, karate stretches, kung fu stretches, swimming,
shoulders tightness from swimming, stretches for martial arts, carpel
tunnel stretches, pain prevention thru stretching, yoga, pilates,
back stretches, eliminate back pain by stretching, back pain, neck
pain, ergonomic, tight muscles, sore muscles, tight tendons, pain
in tendons, tight legs, tight back, chiropractic, physical therapy,
core muscles
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