Supine crossed leg ITB stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine crossed leg ITB stretch )

View Report

–

Name of exercise  Stretch IT band supine hip add
Other names of exercise Supine crossed leg ITB stretch
Description of exercise The supine crossed leg ITB stretch is a simple yet effective exercise for stretching the iliotibial band (ITB), a thick band of connective tissue that runs along the outside of the thigh. To perform this stretch, lie on your back with one leg straight and the other leg crossed over it, placing the ankle of the crossed leg just above the knee of the straight leg. Gently pull the straight leg towards your chest until you feel a stretch in the outer thigh and hold for 20-30 seconds. This exercise helps to improve flexibility and reduce tightness in the ITB, which can lead to improved mobility and reduced risk of injury. It is commonly used by athletes and individuals with tight ITBs.
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 back on firm surface with knees bent to 90 degrees.
  • Turn right foot inward.
  • Move right leg inward.
  • Place left heel on outside of right knee and apply slight over pressure to push right thigh inward.
  • Hold and repeat.
  • Repeat with left leg.

    • –

    Video Tutorial

     

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

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increases flexibility in the hips and lower back
  • Relieves tension and tightness in the IT band
  • Improves range of motion in the legs
  • Can help alleviate knee pain and discomfort
  • Reduces risk of IT band syndrome
  • Can improve posture and alignment
  • Aids in recovery after intense physical activity
  • Can improve overall balance and stability
  • May help prevent future injuries
  • Can be done anywhere with minimal equipment needed

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The supine crossed leg 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 injuries or conditions affecting the hips, knees, or IT band itself. It is also not recommended for pregnant women or individuals with balance or stability issues. If you experience pain or discomfort while performing this stretch, stop immediately and consult with a healthcare professional. Additionally, this stretch should be avoided if you have recently had surgery or if you are recovering from an injury to the lower body. Always listen to your body and modify or avoid any exercises that do not feel safe or comfortable for you.

    • Precautions

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

  • Avoid overstretching
  • Do not hold your breath
  • Gradually increase the stretch
  • Keep the supporting leg straight
  • Do not force the stretch
  • Keep your back flat on the ground
  • Do not bounce while stretching
  • Listen to your body and stop if you feel pain
  • Keep the hips and shoulders square
  • Hold the stretch for at least 30 seconds

    • Helpful in Diseases

  • IT band syndrome
  • Patellofemoral pain syndrome
  • Runners knee
  • Iliotibial band friction syndrome

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleBent 90 ham stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleCaregiver passive hip lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR