Popular Links: Body Jewelry · Gymnastics · Beads · Fasteners & Hardware. Begin by lying on your back with your legs straight and a strap secured on one foot, holding the end in your hands. Use the strap to pull your leg up toward your body, feeling a stretch in your File Size: KB.IT Band Syndrome PROTOCOL ` during activity. running hills or stairs. • Slowly push hips away from the rail until a stretch is felt. Frequency. Goal. Patients can gradually increase the repetition and frequency of. BACKGROUND • Description o IT band is a long-dense-fibrous band of tissue that extends from the hip down to the lateral aspect. Side-Leaning Iliotibial Band Stretch • Standing with the side you are planning to stretch near a wall, cross your uninjured leg in front of the leg you are planning to stretch, distributing your weight evenly between the two feet. • Using the hand closest to the wall for support, lean your hips into the wall, feeling a stretch on the side. Begin by lying on your back with your legs straight and a strap secured on one foot, holding the end in your hands. Use the strap to pull your leg up toward your body, feeling a stretch in your ham-strings. You can have a slight bend in your knee but keep your foot straight. Make sure not to let your other leg lift off the ground.Iliotibial band stretch: Side-leaning: Stand sideways near a wall. Place one hand on the wall for support. Cross the leg farthest from the wall over the other leg, keeping the foot closest to the wall flat on the floor. Lean your hips into the wall. Hold the stretch for 15 seconds, repeat 3 times, and then. IT BAND EXERCISES for support. IT Band Stretch (Lying) position. IT Band Stretch (Standing) Stand sideways with the leg to be stretched toward the wall, an arm’s length away Cross leg to be stretched behind the other leg as shown. Slowly lean hip into the wall until you feel a stretch along the outside of your hip and leg. to lean away from the hip and IT band that you are stretching. Place your right hand overhead and your left hand on your waist. Stand up traght (e.g. do end rd ring retch) maximize the fectiveness of he stretch. Hold for 10 s econds and then rtu n to a neutral standing position. Repeat the stretch on the Left side.