9 Iliotibial Band Stretches to Alleviate Hip and Knee Pain

This stretch relieves glute tension that causes IT band issues. Lay face-up on an exercise mat with bent knees and flat feet.

Since your IT band connects your outer thighs to your knees and gluts, overuse can cause pain. 

Lay face up on a mat with a yoga strap or resistance band around your left ankle. 

Curl into foetal position on your left side with your legs stacked.

Face away from a wall and kneel. Raised left foot behind you, rest it against wall with left knee on floor. 

Stand right of a bench. Keep right foot on floor, left knee on bench. 

Sit on the floor with bent knees and flat feet. Turn your body right and press your left arm against your right knee while looking behind you.

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