11/07/2023
Our go-to stretching protocol for IT Band injuries...
⚠️SAVE FOR LATER⚠️
🔴 Standing Twisted Forward Bend
Cross one foot in front of the other, hinge at the hips and lean forward, extending the opposite arm to the floor.
🔴 Seated IT Band Stretch
With one leg extended, cross one leg over the other and twist your torso to the opposite side.
🔴 Forward Lunge w/ Rotation
Perform a lunge and rotate your torso to both sides.
🔴 Pigeon Pose
From a forward lunge position, lower your body until your shin is parallel to the floor, extending your back leg behind you, and lean forward.
🔴 Sitting Abductor (Butterfly) Stretch
Bend the knees, keeping the soles of the feet together, and tilt your pelvis forward as you lean forward, holding your feet.
🔴 Lying Quad Stretch
From side-lying fetal position, pull one ankle behind you, bending at the knee.
🔴 Lying Glute Stretch
From supine position with the knees bent, extend one foot to the ceiling then pull it toward your chest, bending at the knee.
🔴 Lying Lumbar Rotation w/ Band
From supine position with one foot extended to the ceiling, keep the leg straight and pull across your body using an exercise band.
HOW THIS WORKS ⤵️
💪Perform each movement 3-5x/week and repeat on each side, holding for 10-60 seconds each.
⏰️This protocol is designed to take no longer than 15 minutes and can safely be performed before or after exercise, or entirely on its own.
👍Remember to always perform SMFR (self-myofascial release) using a foam roller post exercise to assist with relieving muscle tightness.
📌Save this post for later! And check back for more mobility tips!
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📍Evolution Athletics is currently accepting in-person clients of ALL fitness levels, from absolute beginner to the collegiate athlete, at Southside Fitness Athletic Complex, in Cleveland, TN.
📩DM us for coaching options and more info on how to get started!
