A static stretching exercise that targets the iliotibial band to improve flexibility and reduce tightness in the lateral thigh and knee area.
Stand with feet shoulder-width apart. Cross one leg behind the other and lean your body toward the side of the back leg. You should feel a stretch along the outside of the thigh of the back leg. Hold the position while maintaining good posture and breathing deeply.
Stand with feet shoulder-width apart, arms at your sides, maintaining good posture with your core engaged.
Hold the stretch position with the back leg crossed behind and body leaned to the side, maintaining proper alignment and balance.
Keep your core engaged, lean to the side, hold the stretch position, breathe deeply, maintain good posture
Not holding stretch long enough, leaning too far, losing balance, not feeling the stretch in the correct area
Hold the stretch longer, perform the stretch while standing on an unstable surface, or add a gentle rocking motion to increase the stretch.
Use a wall for support, perform the stretch while seated, or reduce the intensity of the lean to make it more comfortable.
Stop if you experience pain in the knee, hip, or lower back. Avoid overstretching or leaning too far. If you have knee issues, consult a healthcare provider before performing this stretch. Maintain proper balance to prevent falls.