Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle.

  1. Stand upright and cross your right leg in front of your left.
  2. Lean slightly forwards and to your left side until you feel a stretch on the outside of your left leg.
  3. Use a chair/wall to stabilise if required. Hold for 30 secs.
  4. Repeat 3 times
  5. Change legs, cross your left leg behind your right. Hold for 30 secs
  6. Repeat 3 times.
  7. Stretch twice daily, before and after exercise.