Illiotibial Band Stretching
Unassisted Stretching
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| 1.
Starting position: Upright standing. Action: Cross involved leg behind uninvolved leg in standing position, with a stretched leg behind, and lean to the uninvolved side until a stretch is felt over outside of involved hip. |
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2. Starting position: Lying on your back with arms to the
sides. Action: Lift your involved leg over the other leg placing your opposite hand on the back of the stretched thigh. Keep your arm on the involved side extended out to the side and both shoulders flat. If possible, try to straighten the knee of your stretched leg to accentuate the stretch. |
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3. Starting position: Sit comfortably with your legs out in
front of you. Action: Put the foot of the involved knee flat on the ground on the outside of the other straight leg. Reach over your stretched leg with your opposite arm, so that your elbow is on the outside of your stretched thigh. Slowly turn your head and look over your stretched side shoulder, at the same time, turn your upper body toward the same side. Keep your hips flat on the floor at all times. Note: If you do not feel the stretch, bend your opposite knee, placing the foot next to your stretched hip. |
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| 4.
Starting position: Lying on your back with your legs
straight. Action: Bend the knee of the involved limb, and while holding it with your both hands, pull it toward your chest and to the opposite shoulder. |
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