Standing Iliotibial Band Stretch
Also called IT Band Stretch · Standing (wall) · Outer hip
A self-stretch for the outer hip. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Standing (wall) · Outer hip
Starting position
Stand side-on to a wall and place the hand nearer the wall on it. Cross the leg nearer the wall behind the other leg.
Movement phases
1. Cross the legs
Keep the soles of both feet on the floor and your upper body upright.
2. Move the hip to the wall
Slowly shift your hip towards the wall. Do not lean your upper body forwards.
3. Hold the stretch
Stop where you feel a stretch on the outside of the hip of the crossed leg.
4. Return to centre
Bring your hip back, then uncross the legs.
What to check yourself
Check that your upper body is not leaning forwards or twisting.
Adjust the stretch
Easier: Keep the feet together without crossing, and shift the hips to the side.
Deeper: Cross the leg a little further and raise the arm overhead as you lean.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
AAOS OrthoInfo — Hip Conditioning Program ↗
Crossing the legs beside a wall to stretch the outer hip, bringing the knee(s) towards the chest (one or both legs), and the back of the thigh lying down (with a towel if the hands do not reach).
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions