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IT Band Pain - Stretching Exercises for IT Band Pain


Updated April 28, 2014

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

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Seated IT Band Stretch
Seated IT Band Stretch

Seated IT Band Stretch

Photo (c) Robert Cianflone / Getty Images
Here is a simple IT band stretch you can do while sitting on the ground.

How to Do the Seated IT Band Stretch

  • While sitting on the ground, cross one leg over the other as shown.
  • Gently pull your bent knee towards your chest so the inside of the knee is is near your torso.
  • Slowly twist your upper body and slide your upper arm over your bent knee as shown.
  • In this position, you will be able to apply gentle pressure to your thigh in order to feel a stretch across the outside of your hip and glutes (butt muscles).
  • Hold this stretch for 15-20 seconds, relax and switch legs. Repeat 3-5 times per side.

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