IT Band Stretch

This version of Reclining Spinal Twist is a great IT band stretch. The IT or iliotibial band runs from the outside of your hip down to your knee. It helps to stabilise the hips and knees, and extend, abduct, and externally rotate the hips. It’s often tight in athletes and can be the cause of knee pain and a condition called iliotibial band syndrome.

The IT band is hard to stretch because it is not flexible like a muscle but tougher like a tendon. As you relax into the pose, try to breathe into the spot where you feel the most tension.

MODIFCATIONS

  • It’s ok if you can’t twist your legs around twice.
  • Try to keep your knees in line with your hips. It doesn’t matter if they don’t come all the way down to the mat but try to keep both shoulders flat on the ground. You can rest your knees on a cushion or bolster for support.
  • A more accessible version of this posture is called Knee-Down Twist.

IT BAND STRETCH BENEFITS

  • Helps to alleviate knee pain and iliotibial band syndrome.

TIMING

  • Post-Workout

BEST FOR

WHEN YOU HAVE 15 MINUTES

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