Standing Outer Hip Stretch

This is a great stretch for reducing tightness in the Iliotibial band - a long thick strip of fascia running down the outside of the thigh.

Teaching Points

• Stand with the leg to be stretched behind the other
  
  
• Lean over to the non-stretching side
  
  
• Push the hip you wish to stretch out to the other side
  
  
• Hold for between 10 and 30 seconds

Variations

• Perform leaning forwards, using the wall or a table for support
  
  
• Take the leg being stretched as far across your body as possible
  

Muscles Stretched

• Tensor Fasciae Latae
  
  
• Iliotibial Band
  
  
• Sartorius

Related Injuries

• Iliotibial Band Syndrome (Runners knee)