1. ITB Stretches
Stretches for your IT Band
By http://www.fix-knee-pain.com/

2. ITB Stretches:
What is the IT Band?
• Thick layer of connective
tissue
• Runs from hip to shin bone
• On the outside of the thigh
• Several other muscles attach
to it
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3. 3
popular
ITB stretches
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4. ITB Stretches:
IT band stretch at the wall
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5. ITB Stretches:
IT band stretch at the wall
• Setup with your side towards a wall
• Place supporting foot forward and bend the leg
• Keep the other leg straight
• Sink down and don‘t move feet
• Keep your torso upright or lean away from the wall
(to increase stretch)
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6. ITB Stretches:
IT band stretch with chair
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7. ITB Stretches:
IT band stretch with chair
• Setup with your side towards a chair
• Place supporting foot forward and bend that leg
• Keep the other leg straight
• Sink down and towards chair
• Keep your torso upright or lean away from chair (to
increase stretch)
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8. ITB Stretches:
the deep squat
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9. ITB Stretches:
the deep squat
• Feet hip width apart and pointing forward
• Sit back and keep shins close to vertical
• If needed: hold something for counter-balance
• Don‘t let knees collapse inward
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10. ITB Stretches:
the deep squat continued
• Keep heels on the floor
• rest in bottom position (relax for 5 to 10 minutes)
• Getting up: move from your hips, push them back as
far as possible
• Keep shins close to vertical
• Don‘t let knees collapse inwards
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11. More Information on ITB Stretches
• How to make ITB stretches more effective
• 4 important drills for IT Band health
• Why a tennis ball can change your life
ITB Stretches: The iliotibial band repair guide
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