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Slide show
Slide show: A guide to 10 basic stretches
By Mayo Clinic staff
Iliotibial band (ITB) stretch
The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. To stretch your ITB:
- Stand near a wall or a piece of sturdy exercise equipment for support.
- Cross your left leg over your right leg at the ankle.
- Extend your left arm overhead, reaching toward your right side. You'll feel a stretch along your left hip.
- Hold for about 30 seconds.
- Switch sides and repeat.
References
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 4, 2011.
- Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007:133.
- Woods K, et al. Warm-up and stretching in the prevention of muscular injury. Sports Medicine. 2007;37:1089.
- Beedle BB, et al. No difference in pre- and postexercise stretching on flexibility. Journal of Strength and Conditioning Research. 2007;21:780.
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