Stretches that make a difference (IT band/ outer hip stretch feature)
At Personal Fitness Advantage, we’ve found that addressing the hips,
glutes, and IT band can have a significant positive impact on some
basic aches and pains that our clients experience in and around their
low-back and knees.
There are some strength training movements, as well as stretches,
and myofascial release exercises that we’ve used to keep clients feeling
better and moving forward.
For example, if someone mentions that they have pain on the lateral
side of the knee, we’ll use the foam roller on the IT band. It’s not
uncommon to complete 20 seconds or so of myofascial release along
the IT band and then be able to squat with no pain.
The most recent stretch that we’ve been using to help clients move in
a positive direction is one version of the IT band/ outer hip stretch.
We often utilize a strap to assist with the stretch.
We do this with both a straight-leg version and a bent-knee version as seen below.
As a reminder, one of our favorite techniques is to use
the foam roller on an area immediately prior to stretching it. This
sequencing technique seems very effective for many exercisers.
I invite you to try this stretch on your own and see if you
find some benefit. If you do find benefit, we recommend doing the stretch for
1-2 sets times for thirty seconds each time. Complete this
series 1-2 separate times per day.