Do you ever have pain or discomfort along the outer hip or thigh?
If so, then this is the stretch for you!
While we all are very familiar with the classic hamstring stretch to address tightness in the hamstrings behind the thigh, what about our outer thigh and hip muscles? We can’t forget about those!
The nice thing with this stretch is that we will actually start out in a standard hamstring stretch, but then we’ll add a different angle to better target the outer thigh and hip muscles.
This stretch is commonly called an IT band stretch; however, you technically can’t stretch the IT band. The IT band is a thick band of fascia that runs from the outer hip to just below the outer knee. In order to stretch this type of connective tissue, it would require A LOT of force. More force than we can generate with a light stretch.
This stretch can address tightness in the muscles and other soft tissues surrounding the IT band. As a result, it can help with preventing potential restrictions that can develop over time in and around the IT band itself.
The stretch itself is super simple. All you’ll need is somewhere to lie on your back and a non-elastic strap of some kind, such as the StretchStrap. If you don’t have a strap like this available at home, you could use an alternative, such as a dog leash, sheet, towel or belt.
Let’s do it!
Step 1: Starting Position:
- Begin lying flat on your back (e.g., floor, bed or couch)
- Loop the strap around the foot of the working leg (you can do this before you lie down or once you’re already down):
1. You can wrap the center of your strap around the ball of foot, while holding on to the two ends.
2. Or, if you have a strap like the StretchStrap, you can hook the loop on one end around the ball of foot and hang on to the rest of the strap with your hands.
- The opposite leg can be extended out in front of you on the surface or you can bend the knee with the foot flat on the surface for a little more lumbar support (whichever is most comfortable).
Step 2: Crossover Hamstring Stretch:
- Slowly lift the working leg up, using the strap.
- Make sure the knee on the working leg remains straight.
- Once you’ve lifted the leg as high as you can, slowly allow the leg to cross over towards the opposite side.
- Make sure you avoid lifting the back off the surface.
- Hold for 30 seconds, then slowly return to your starting position.
- Repeat twice.
Here’s a video demo to break things down a little further:
You can vary up your hold times, depending on what feels most productive for you. Generally speaking, try to hold for a sum total of 60 seconds (e.g., 20 seconds x 3, 30 seconds x 2, 60 seconds x 1).
If you’re feeling especially tight during this stretch, make sure you take things nice and easy.
Never force anything. It’s okay for things to feel uncomfortable, but they should not be painful.
Make sure to add this one to your home routine!
