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ITB Stretches

Exercises > Flexibility (Muscles) > ITB Stretches

 

(Main muscles Involved: Iliotibial Band (ITB), Tensor Fasciae Lata (TFL), Gluteus Maximus, Quadratus Lumborum, External Obliques, Internal Obliques)

 

The following ITB stretches are designed to improve the flexibility of the ITB and TFL muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

To begin with, the ITB stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally you should choose one or two stretches that are comfortable for you and perform them 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.

Relevant Anatomy for ITB Stretches

Figure 1 The ITB & TFL muscle


ITB Stretches

ITB Stretch

Cross the leg to be stretched behind your other leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched until you feel a stretch in your outer thigh / hip. Keep your back straight (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

ITB Stretch

Figure 2 ITB Stretch (left leg)


More Stretches

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ITB Self Massage Exercises

The following ITB self massage exercises are designed to improve the flexibility of the ITB and are an excellent addition to the above stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

Foam Roller ITB Release

Place the foam roller under your ITB (outer thigh) as demonstrated (figure 3). Using your arms, slowly move your body up and down the roller allowing it to massage the outer thigh. Breathe normally keeping your leg relaxed. Repeat this process for 15 90 seconds provided it is comfortable and does not cause pain.

Foam Roller ITB Release

Figure 3 Foam Roller ITB Release


More Self Massage Exercises

For more self massage exercises designed to improve your ITB flexibility  'Become a Member'

Already a Member?

 

View the complete article - ITB Stretches (Members Only)


Find a Physio

 

  Find a Physio

 

 

Find a physiotherapist who can assist with ITB flexibility exercises and rehabilitation.


Other ITB Exercises

 

  Other Exercises

 


Physiotherapy Products to Assist with ITB Stretches

 

Physiotherapy Products to Assist with ITB Stretches

 

To purchase physiotherapy products to assist with ITB exercises click on one of the above links or visit the PhysioAdvisor Shop.


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Download the 'PhysioAdvisor Exercises' iPhone App to your iPhone.


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iPhone Application

 

Theraband Tubing

 

Theraband

 

Foam Rollers

 

Spikey Massage Balls

 

Swiss Balls

 

Wheat Heat Pack

 

Wobble Boards

 

Sticky Exercise Mat

 

PhysioAdvisor Newsletter

 

 

 

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