Sidelying ITB stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

Sidelying ITB stretch : How to do, Benefits, Side Effects, Uses, Precautions ( Sidelying ITB stretch )

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Name of exercise  Stretch IT band sidelying
Other names of exercise Sidelying ITB stretch
Description of exercise Sidelying ITB stretch is a simple exercise that targets the iliotibial band (ITB), a thick band of tissue that runs along the outside of the thigh. To perform this stretch, lie on your side with your bottom leg straight and top leg bent at the knee. Place your top foot behind your bottom knee and gently push your top hip towards the ground until you feel a stretch along the outside of your thigh. Hold for 20-30 seconds and then switch sides. This exercise helps to improve flexibility and reduce tension in the ITB, which can alleviate knee and hip pain. It is commonly used by runners and athletes to prevent injuries and improve performance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on uninvolved side.
  • Extend involved leg backwards and slowly lower until a gentle stretch is felt in outer side if thigh.
  • Keep leg straight and rotated outward.
  • Video Tutorial

    EX907/YTB/Link

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Adduction
    Type of Action Abduction, Flexion

    Benefits of exercise

    EX907/T1(ME/1)

  • increased flexibility
  • improved range of motion
  • reduced risk of injury
  • better posture
  • enhanced athletic performance
  • strengthened core muscles
  • improved balance
  • reduced pain and tension in IT band
  • increased blood flow and circulation
  • improved overall body alignment
  •  

    When to avoid this exercise

  • The Sidelying ITB stretch exercise should be avoided if you have any current or previous injuries or conditions that may be aggravated by this stretch. This includes any knee, hip, or lower back injuries, as well as any conditions affecting the IT band such as IT band syndrome or bursitis. It is also important to avoid this stretch if you are pregnant or have recently given birth, as the hormone relaxin can make your joints more prone to injury. If you experience any pain or discomfort during the stretch, stop immediately and consult with a healthcare professional. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.
  • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a mat or towel to cushion your body
  • Keep your spine in a neutral position
  • Engage your core muscles
  • Avoid overstretching
  • Gradually increase the stretch, do not force it
  • Breathe deeply and evenly
  • Do not hold your breath
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any existing injuries or medical conditions.
  • Helpful in Diseases

  • IT band syndrome
  • Hip bursitis
  • Knee pain
  • Patellofemoral pain syndrome
  •  

    EX907/FAQ/1

     


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