Stretches
IT Band Stretches
The IT band is a thick band of tissue that runs down the outside of the thigh from the hip to the knee. It doesn't stretch much itself, so this page works the hip muscles that attach to it: filmed moves, including IT band rolling, pigeon variations and a standing IT band stretch, with guided routines.
IT band stretches with video
These are the 8 movements from the MoveWell library for this area. Each page has a demo, numbered steps, the muscles worked and common mistakes.
Glute Smash
IT Band Smash
Knee to Opposite Shoulder
Pigeon Pose
Reverse Pigeon
Seated Pigeon Pose
Standing IT Band Stretch
Standing Piriformis Stretch
A simple IT band sequence
Do these in order: warm-up drills first, then any rolling, then the longer holds. Move slowly and stop if anything is sharp or numb.
| # | Movement | Hold or reps | Sides |
|---|---|---|---|
| 1 | Glute Smash | 90 s/side | Each side |
| 2 | IT Band Smash | 45 s/side | Each side |
| 3 | Knee to Opposite Shoulder | 30 s/side | Each side |
| 4 | Pigeon Pose | 60 s/side | Each side |
| 5 | Reverse Pigeon | 45 s/side | Each side |
| 6 | Seated Pigeon Pose | 45 s/side | Each side |
| 7 | Standing IT Band Stretch | 30 s/side | Each side |
| 8 | Standing Piriformis Stretch | 30 s/side | Each side |
