Activities like running and cycling can aggravate the IT band. This stretch can help relieve the pain.
Having a strap for a stretch offers a lot of control if you know how to use it correctly. I find that a lot of my clients move their leg too quickly while performing the supine stretch. It’s also common to be unsure of where to hold the strap and how to comfortably move your leg.
I’ve also seen my clients make mistakes regarding the positioning of their feet. The foot of the leg being stretched should be flexed for easy band control. To ensure that you’re not making any of these common mistakes, follow these tips: Become familiar with your strap, and make sure it’s the correct tightness for your ability. I prefer using a yoga strap since it is not elastic and you can have greater control.Keep your foot flexed when wrapped in the strap.When performed correctly, the supine stretch can also help with pain in the hip and hamstring. I advise my clients to keep their left leg bent. This helps keep the low back on the ground and avoids pulling on the muscles of the low back.
Lie on your back with both feet out in front of you. Wrap the strap around the bottom of your right foot. With both ends of the strap in your left hand, slowly move your right leg across your body toward the left, until it’s aligned with your left shoulder.
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