CJW Sports Medicine

HCA Virginia Health Systems

IT Band Stretch

  • Stand an arm's length from a wall, with your hand on the wall.
  • Place the foot that is closest to the wall, behind and on the other side of the foot furthest from the wall.
  • Lean towards the wall while pushing the hips in towards the wall with your hand.
  • You should feel a stretch along the outside of the upper leg from the hip to the knee.
  • Remember to keep your hips perpendicular to the wall.
  • Hold for 20-30 seconds.
  • Repeat with opposite leg.
  • For a deeper stretch start further from the wall.