Standing IT Band Stretch

Instructions

Stand with your feet about hip-width apart
Cross your left foot over your right
Bend your right knee slightly and lean your torso slightly to the left
Reach behind you with your left arm and grab your left thigh just above the knee
Gently pull your left thigh toward the right side of your chest
Feel the stretch along the left side of your body
Hold the stretch for 10-30 seconds
Release the stretch and switch sides

Iliotibial Band (IT Band): The iliotibial band is a thick band of fascia that runs along the outside of the thigh from the hip to the shin. Stretching this band can help alleviate tightness in the hip, knee, and ankle, improve flexibility, and reduce the risk of injury in the hip and knee joints. Additionally, it can help improve posture and reduce lower back pain related to tightness in the hips.
Hips: Stretching the iliotibial band can help improve flexibility in the hips, reduce tightness and improve range of motion in the hip joint, and reduce the risk of hip-related injuries. Additionally, it can help improve posture and reduce lower back pain related to tightness in the hips.
Knees: Stretching the iliotibial band can help reduce tightness and improve flexibility in the knee joint, as well as reduce the risk of injury in the knee. Additionally, it can help improve posture and reduce lower back pain related to tightness in the hips.
Ankles: Stretching the iliotibial band can help reduce tightness and improve flexibility in the ankle joint, as well as reduce the risk of injury in the ankle. Additionally, it can help improve posture and reduce lower back pain related to tightness in the hips.