How to Stretch an Iliotibial Band

The illiotibial band or IT band is the muscle that joins or connects your leg to your hip. Stretching your illiotibial band is a very comforting and relaxing way to ease out muscle tension. Band stretching also is good for releasing knee tension. It helps release tension in the upper body down to the hips. Constant IT band stretching is therapy for lateral knee injuries in runners and cyclists. Constant pounding of the muscle in the thigh-knee area causes the iliotibial band to inflame.

Instructions

    • 1

      Stand upright with both feet flat on the ground. Move your right foot forward and cross it with your leg, forming an "X".

    • 2

      Raise your arms straight and lean your body sideward and backward in a tilting manner opposite the position of the right leg.

    • 3

      Hold this position for 60 seconds. This will stretch your IT band muscles. Go back to a standing position and do repeat on your opposite side.