This stretch is a continuation from the stretch a week back: Lying hamstrings stretch.
The IT Band in particular is often neglected during stretching. It can become very tight and affect your range of motion during leg exercises as well as running.
How to:
- Begin lying on your back.
- Lift up your right leg and bend your knee in towards you, then place either a towel, belt or band under the arch of your foot.
Step 1
- Now lift the right leg up and slowly work on straightening that leg without letting your back come off the floor.
- From there, allow your leg to drop towards the left, meanwhile trying to keep your hips fairly centered. Pull your leg towards you slightly and work on keeping it straight.
- Hold at the point where you can feel a deep stretch along the outer length of the leg, but without pain. Hold for 5 deep breaths.
Step 2
- Slowly return to starting position, with the leg up straight towards the ceiling.
- Now let that same leg fall towards the outside of your midline. Making sure to gently pull the leg towards you with your band and keeping your leg as straight as possible. Hold at the point where you feel a deep stretch along the inner part of your leg. Hold for 5 deep breaths.
- Return the leg back to centre, and switch sides.
Tip: Grab your prop lower rather than higher up, so that your upper back and shoulder stay flat on the ground.
Before you begin, you can place a small rolled up towel (no thicker than the thickness of your hand) under your back at the level of your belt line to decrease your back arch and added comfort.
Step 1:
Step 2: