ITB Stretches Stretches for your IT Band       By http://www.fix-knee-pain.com/
ITB Stretches:What is the IT Band?         • Thick layer of connective           tissue         • Runs from hip to shin bo...
3  popularITB stretches                3
ITB Stretches:IT band stretch at the wall                              4
ITB Stretches:      IT band stretch at the wall• Setup with your side towards a wall• Place supporting foot forward and be...
ITB Stretches:IT band stretch with chair                             6
ITB Stretches:       IT band stretch with chair• Setup with your side towards a chair• Place supporting foot forward and b...
ITB Stretches:the deep squat                     8
ITB Stretches:                the deep squat• Feet hip width apart and pointing forward• Sit back and keep shins close to ...
ITB Stretches:        the deep squat continued• Keep heels on the floor• rest in bottom position (relax for 5 to 10 minute...
More Information on ITB Stretches• How to make ITB stretches more effective• 4 important drills for IT Band health• Why a ...
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ITB Stretches

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  • You can find another ITB stretch and important information on how to make sure your stretching works under http://www.fix-knee-pain.com/itb-stretches/
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ITB Stretches

  1. 1. ITB Stretches Stretches for your IT Band By http://www.fix-knee-pain.com/
  2. 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 2
  3. 3. 3 popularITB stretches 3
  4. 4. ITB Stretches:IT band stretch at the wall 4
  5. 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) 5
  6. 6. ITB Stretches:IT band stretch with chair 6
  7. 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) 7
  8. 8. ITB Stretches:the deep squat 8
  9. 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 9
  10. 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 10
  11. 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 11

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