Six Yoga Poses to Stretch your IT Band - Physio Ninja

Sunday, October 31, 2021

Six Yoga Poses to Stretch your IT Band

Yoga Poses to stretch your IT Band

Maybe you hear. My, It band getting tight. From the people in the yoga center or by the yoga teacher. Instructors say, "this will work for your IT band," but what is this IT band? What is the work of its band, and what doesn't? And if it's tight, how you can stretch it.

Where is the It band in the body?

The it band is small for the iliotibial band run across to the outer edge of your thigh branching off from the tensor fascia lata ( the muscular edge of your hips) and the gluteus maximus, is extending down towards the knee where it inserts at a point called Gerdy's tubercle, which is at the top of the tibia within the knee joint.

What is the IT band?

The reality about the IT Band is it's still an "intriguing mystery" (that's straight from a Harvard scientist, By the way).

The it band can not be described as a muscle - it is fascia, which is a sheet or band of connective tissue that is built of tons of collagen fibers woven in every which way. The IT band is more of a tension cable that keeps the muscles in the proper position (the gluteus medius as well as gluteus maximus) and allows the job of flexing and extending, which in turn keeps your bones in a proper position. It acts as a stabilizer for the knee, ensuring that the joint doesn't stray when bending or extending

What causes the IT band to tighten?

A tight IT band isn't the same as a tight muscle , well, it's not a muscle. What's more, it's an inflammation or discomfort of the fascia that causes discomfort, in addition to joint pain and muscle.

What does a tight IT band feel like?

Tight IT bands are usually in runners and cyclists, but it can happen with anyone. If the IT band in your body is tight, it is common to experience a pricking sensation on the outside of your knee while running, particularly when your foot hits the ground when running or walking. You might also feel it on the outside of your hips in the area where the IT band originates.

How do I test whether my IT band isn't tight?

Suppose you think that your IT band is tight, but they cannot identify the stabbing or pricking sensation in your knee. Then described these things to the family members or friends. Ober's Test - The Ober's Test is a quick physical exam of 30 seconds which requires no equipment.

What if it’s not my IT band?

.If you're experiencing hip pain and have completed two tests, the Ober test and the heel strike test, the pain might not be due to your IT band but likely to be from your Iliopsoas. You can test that relatively quickly with the Thomas test.

Yoga Poses to Stretch the IT Band


An irritated IT band may be treated in two ways, and both yoga may aid in:

First, lengthening the IT band and the muscles it's attached to, and second then, through strengthening muscles that are connected with the IT band, those of the gluteus medius and the Tensor fascia lata (TFL). By strengthening these muscles, you're less stressing the IT band, which means it won't be so irritated..

The following postures will assist in lengthening the IT band and the muscles surrounding it in addition to strengthening and stabilizing the muscles that will prevent the fascia forming your IT band from being affected from overuse or stress:

Yoga Poses to Release the IT Band:

  1. Half Cow Face
  2.  Firelog Pose
  3. Half Lord of the Fishes
  4.  Twisted (or Revolved) Triangle
  5. Revolved Half Split
  6. Crossed Ankle Standing Half Moon

Half Cow Face

1. Begin sitting with your knees bent, so your feet are flat on the floor
2. Slide your left leg under the right knee until the left heel/ankle sits on the outside of your right hip.
3. Cross the right leg over the left, aiming to get the right knee bent directly over the left, with the right heel/ankle outside the left hip.
4. (Full Cow Face extended the arm behind the head for a shoulder stretch, but we're only focusing on hip/IT stretch here.)
5. If this position isn't feasible, you can try #2 and #3 instead.

Firelog Pose 

 This is the more accessible version of Cow Face, though it's nonetheless quite intense on the hips.

  1. Begin by sitting and then slide your left foot beneath your right leg; however, instead of folding your foot close to your hip, as you did in #1, keep the knee bent at 90 degrees angle, so you're left knee is parallel with the side of your mat.
  2. Place the right leg on top of the left side, bent at the knee 90 degrees. Place the right shin directly on top of the left.
  3. Keep both feet flexed.
  4. Sit tall; shoulders glide away from the ears. If this is enough, stay right here. If available, place your hands on the mat in front of you and walk as far forward as possible without curving the back. If you are losing the straight back, you must stop.

Half Lord of the Fishes

  1. Begin seated; both knees are bent so that your feet are flat on the floor.
  2. Slide your left leg underneath the right knee so that the left ankle/heel is just outside your right hip. Your right foot will be on the floor, outside from your right quad.
  3. Place your right hand to the ground behind your back, at the base of your spine.
  4. Reach your left arm towards the sky, elongate the spine. Then put the left elbow to the outside of your right knee because you rotate the right side of the room.
  5. Each time you inhale you'll get taller (and visualize pressing into and away from the ground with your right palm, so that your shoulders are away from your ears), and with every exhale, twist a bit further.
  6. On an exhale, return to the center. Cross legs the opposite way and twist to the left.

Twisted (or Revolved) Triangle

  1. Start with Pyramid with the right foot forward, both hands on the hips.
  2. Place the left palm on the mat just outside of the right foot.
  3. Utilize a block if this poses is too tricky. If even with the one block, you're still highly uncomfortable, it's appropriate to place your palm inside the right foot for a while until you attain the flexibility to allow for the fully-fledged expression posture.
  4. With your right hand on your right hip, pull the hip back in space to ensure your hips are in straight alignment.
  5. If you are able (do not sacrifice the length of your spine to achieve this - if you notice that your upper back is starting to hunch, keep the hand on the hip! ), raise your right hand up to the sky, palm facing away from you.
  6. To exit this pose, you can rise directly to standing within the twist and rotate back to center or bring the right hand back to the mat and slowly rise to stand.

Revolved Half Split

  1. Start kneeling down at your knees (if you're knees are sensitive put a blanket or towel underneath your knees, or double your mat by folding it).
  2. Expand leg forward, keeping your hips in direct alignment over your knees.
  3. Lean forward and over the front leg while keeping an upright spine.
  4. Put the left hand on the mat directly outside from your right knee. Keep your right hand on your hip to make sure that your hip doesn't move anywhere in space.your hips should still be in alignment over your knees
  5. If it is possible (do not sacrifice the length of your spine) You can extend your right arm to the sky and place your palm in the direction away from you.

Crossed Ankle Standing Half Moon 

This pose is known as standing half moon because it looks like a half-moon when you do it.

  1. Start standing up with your feet joined.
  2. Cross the left ankle behind the right side and bring your feet as closely in alignment as it is possible for you.
  3. Expand your hand overhead and hold the left wrist using the right hand.
  4. Keep your hands high to the sky, then fold laterally to your right without crunching your right ribcage (visualize folding upward and over a giant beach ball).
  5. Keep your gaze in front of you, and make sure that though you're reaching upward and over to lengthen your spine, your shoulders should not be creeping up toward your ears - your shoulder blades will glide down your back, away from your ears.
  6. Begin by gently bumping your left hip outward as you lean towards the right. It's helpful to visualize something in the right corner of the ceiling pulling you upward as someone directly to your left has arms around your waist, pulling you toward your left.
  7. Rise to standing, switch ankle cross and repeat on the second side.

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