The Sitting Iliotibial Band Stretch:- Start Position

1. Sit in the "Buddha" position with the soles of your feet touching.
2. (While keeping your hip, torso and face square): Straighten your left leg out in front of you. Make sure that your knee cap is pointing directly up to the ceiling. The sole of your right foot is now resting against your left knee.
3. Scapulas anchored.

The Sitting Iliotibial Band Stretch:- Action

1. Breathe in, and zip and hollow.
2. (Breathing out): lengthen up through the spine, andcurl your spine forward, starting with your neck, and working down to your lumbar spine. Do not twist over one leg, but stay in the centre.
3. Take ten wide full breaths in this position. Long neck, chin gently tucked, and scapulas anchored.
4. Let your arms rest gently in front, with palms up.
5. After twelve breathes, (breathing out): zip, hollow, and rebuild your spine, uncoiling form the hip up.
6. Repeat on the other side.

The Sitting Iliotibial Band Stretch:

Start Position

Action

Comments

What it does:-

Stretches the Tensor fascia lata and Iliotibial band (TFL-TB). Iliotibial band syndrome is very common (3). Physiotherapist Shirley Sahrmann has the best advice for sufferers (1). Safely stretches and wheels the spine.

Watch Points

• Do not pull on the neck and head. Think rather of gently cradling!
• Keep the upper chest open.

Reference

1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
2. The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/
3. Stew Stryker:-
   http://www.itbs.info/html/treatments.html