The Iliotibial tract band – IT band – is a long ligament that runs down the outside of your upper leg. This band of tissue connects to the hip via the tensor fascia latae (TFL) and the gluteus maximus and to the knee via the tibialis anterior and the peroneus longus. The IT band helps to stabilize and move the knee joint, and tightness or inflammation of this band can lead to problems like IT band syndrome and knee and hip pain.
A common misconception about the IT band is that you can stretch it. However, because the IT band is a ligament, not a muscle, you need to stretch the muscles connected to it. Stretching a tendon or ligament can lead to injury.
Starting Position: Lie flat on your back on the floor / mat adjacent to a wall edge (corner) or in a door jam. Elevate one leg to rest against the wall while the other leg will lie flat on the floor / mat past the wall edge or door jam. Adjust your position to allow you to rest as much of the back of the elevated leg against the wall without having to lift your hips off the floor and point your toes towards the ceiling. Extend your arms outwards at shoulder level with palms facing upwards and stiffen (“brace”) your abdominal muscles to stabilize your spine.
Lie on your back with your legs pointed straight up and against the wall, upper body relaxed with arms out to sides at about 45 degrees and palms facing up feet should be hip width apart.
When getting into this position, get your hips as close as possible to the wall, so once you are in position your butt is also as close as possible to the wall.
If your hips are lifting off the floor then scoot your butt back until you are able to place your hips flat. As you get more functional, your hips will sit closer to the wall and be flat on the floor at the same time.
In this position tighten your thighs and pull ALL of your toes down and back evenly towards your face.
Your feet must be pointed straight(parallel) for your hips to properly do the needed work to stabilize your spine.
Hold as directed on your menu.
This exercise promotes thoracic extension while limiting the rotation ability of the lower load joints.