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Supine IT Band Stretch

BeginnerstretchTier T1

You lie flat on your back with both legs extended and your arms out at shoulder level. You place the heel of one foot on the toes of the other. You rotate your hips and drop the inside of the top foot toward the floor with both knees straight.

Targets: Hip
Muscles: Tensor Fasciae Latae

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie flat on the back on the mat with both legs extended and the arms out to the sides at shoulder level, palms up; brace lightly.
  • Place the heel of the right foot on top of the toes of the left, aligning both feet vertically.
  1. She lies flat on her back on the mat, legs extended together, arms out to her sides at shoulder level palms up, her right heel stacked on the toes of her left foot so both feet align vertically.

    Step 1 of 5

    Lie flat on your back with both legs extended, arms out at shoulder level, and place the heel of one foot on the toes of the other.

  2. Her joined legs are rolling to her left, the inside of the top right foot dropping toward the floor, both knees still extended, her arms out and her shoulders staying on the mat as the hips turn.

    Step 2 of 5

    Exhale and slowly rotate your hips, dropping the inside of the top foot toward the floor with both knees extended.

  3. Her hips are rotated nearly vertical, the stacked feet now nearly over the bottom leg toward the floor, both legs still straight, her upper body flat and her arms open as she holds the stretch.

    Step 3 of 5

    Rotate until your hips align near vertically with the floor and hold the stretch.

  4. Her legs are rolling back toward the floor centre, the hips coming level again, the stacked feet returning to the aligned start and her arms still out at her sides.

    Step 4 of 5

    Relax and slowly rotate the hips back to the starting position, then change sides.

  5. She lies flat on her back on the mat, legs extended together, arms out to her sides at shoulder level palms up, her right heel stacked on the toes of her left foot so both feet align vertically.

    Step 5 of 5

    Lie flat on your back with both legs extended, arms out at shoulder level, and place the heel of one foot on the toes of the other.

Breathing

  • Gently exhale and slowly rotate your hips.

Safety Information

Keep the hips rotated slowly until they near vertical with little trunk rotation. Keep both knees extended, avoid low-back arching, and keep the stretch held fifteen to thirty seconds before the return and the side change. Caution: stretch only to the point of tension, avoid bouncing and avoid rotation or arching in the low back. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.