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). If you are injured, 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 ITB stretches that are comfortable for you and perform them 3 times daily. As your flexibility improves, the stretches can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain-free.
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Figure 1 – The ITB and 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.
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Figure 2 – ITB Stretch (left leg)
ITB Stretch at Bench
Begin standing side on at a bench with your back straight. Place your leg closest to the bench behind your other leg and across your body as demonstrated. Slowly lower your body weight using your front leg and hands until you feel a stretch in your outer thigh / hip (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
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Figure 3 – ITB Stretch at Bench (left leg)
