Stretching the Ilio-tibial band

(Runs from the outside, upper thigh to the knee)

Lie on your side with both legs bent in the running position. Bring the bottom bent leg up toward your chest. Thyen bring the top bent leg up back toward your buttocks. Hold for 30 seconds.

BELOW: Lying on your side, lift your leg against your partner's resistance. When you can lift no higher, with or without resistance. your partner should lift the leg a bit more and then provide resistance as you bring the leg back down.

With legs three feet apart, turn right foot out about 90 degrees; turn left foot in 30 degrees. Extend arms straight to the side. Hold your right thigh contracted. Without bending the knees, bend at the knees to your right, pacing the right hand on your right ankle or shin. Hold your right thigh contracted. Look up at your left hand. Take 5 to 10 deep breaths. Come up and reverse.

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