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IT Band

Lying Glute Stretch

Lying Glute Stretch

A.

Lie faceup with feet flat on the floor, knees pointing toward the ceiling. Cross left ankle over right thigh, flexing foot. Lift right leg off the foor, grabbing right knee to draw legs toward chest. Hold for 10 seconds. 

B.

Slowly lower legs back to starting position, then repeat on the opposite side. 

Posterior Pelvic Tilt: Superman & Lying Glute Stretch

Posterior Pelvic Tilt: Superman & Lying Glute Stretch

A.

Superman Holds

B.

Lying Glute Stretch

Mistakes and Tips:

This imbalance is the opposite of the anterior pelvic tilt. Imagine you're trying to tuck your butt in and push your hips forward. If you hold this for too long or this is your normal stance, it can cause stress on your hips, back, and even your shoulders. A rounded lower back can develop into disc bulges, nerve issues, and muscular pain. You may be encouraging a posterior pelvic tilt by sitting with incorrect posture (rounding your back, which forces the hips to tuck under), or even in the gym if you're performing squats and your hips tuck under at the bottom of your squat.

IT-Band Roll

IT-Band Roll

A.

Lie on floor on right side with foam roller under your right hip, feet stacked, left hand on left hip, right forearm on floor perpendicular to body. Cross left leg over right to plant ball of foot on floor in front of right leg, then press into right forearm to lift torso off floor to start. Move forward until roller reaches your knee then reverse movement. Continue, rolling slowly along the outside of your right thigh for 1 minute. Switch sides; repeat.

IT-Band Roll

IT-Band Roll

A.

Lie on floor on right side with foam roller under your right hip, feet stacked, left hand on left hip, right forearm on floor perpendicular to body. Cross left leg over right to plant ball of foot on floor in front of right leg, then press into right forearm to lift torso off floor to start. Move forward until roller reaches your knee then reverse movement. Continue, rolling slowly along the outside of your right thigh for 1 minute. Switch sides; repeat.

Halftime Lunges

Halftime Lunges

A.

Start with feet shoulder width apart, hands on hips.

B.

Keeping chest upright, step with right leg and bend knees to drop hips down until back knee grazes floor. That's 1 rep. Repeat on left, moving forward.

Test Exercise Two

Test Exercise Two

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise Two

Test Exercise Two

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Test Exercise One

Test Exercise One

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed lectus mauris, rhoncus quis purus non, semper porttitor quam. Donec eget lectus euismod, scelerisque nisi ut, molestie erat. Mauris maximus metus at metus condimentum vestibulum. Sed quis commodo urna.

Half-Split with IT Band Stretch

Half-Split with IT Band Stretch

A.

Begin in half split, using blocks under each hand for support.

B.

Spin the pinky toe edge of the left foot down, so the side of the foot touches the mat. Walk blocks over to the outside of left leg. Gaze over left shoulder.

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