Quick and Easy Solution for a Tight IT Band (Iliotibial Band)
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- Опубліковано 14 лип 2023
- Tightness in the iliotibial band, or IT band, is very common among athletes, especially runners and cyclists. Many people try to stretch the ITB, and even cause themselves unnecessary pain with a foam roller.
Here’s a secret: It’s virtually impossible to stretch the IT band. Not only that, there’s no evidence to suggest that IT band stretching is beneficial. What can help, however, is stretching the surrounding musculature-particularly the hip abductors, flexors, and internal rotators.
In this video, I show you 2 stretches - one standing, one lying down - to stretch not only the lateral aspects of the hip and thigh, but also the entire length of the side body. These stretches will help you release tension and leave you feeling taller and more mobile. Definitely beats the agony of foam rolling your ITB!
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Really so delightful..thanks ma'am..
Glad you like it!
great stretch for runners, felt so good after doing treadmill.
Glad you liked it!
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I'm a big fan. What would a reason be that I can't feel any of these in my it band or near it? I think I'm doing them right
Thanks! It could be that your hip abductors are already very flexible, so this may not be much of a stretch for them.
@@rachelrichardsmassage9660 okay, that makes sense. I have hypermobility in a bunch of other muscles around joints also.
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Hey Rachel, not sure if you'll see this but I'm having severe tightness / stiffness in my chest / arms. Is there any chance you could do a massage / stretching video for chest and arms. When I lay down I can't even get my arms to touch the floor any more at my sides it's gotten so bad... Specifically I feel the muscles under my arm / whatever tendons run behind my armpit are so sore and tight. Please help.
I'm so sorry you've had severe tightness. If this is unusual for you, I would first suggest you see your doctor to rule out anything serious. I don't know enough about you and your condition to know what is causing the symptoms, but you might experiment with a few different videos:
Frozen shoulder: ua-cam.com/video/81CraDBvH-4/v-deo.html
Rotator Cuff: ua-cam.com/video/4-odCiB-3Sk/v-deo.html
Pecs: ua-cam.com/video/LzEW0lhYUmE/v-deo.html
Shoulder mobility: ua-cam.com/video/kxbwsCqb0FE/v-deo.html
Good luck and please keep me posted!