IT Band Stretch for Outer Hip Pain (TFL/IT Band)

Рет қаралды 71,909

Күн бұрын

In search of the ultimate IT Band Stretch to fix your hip pain? Look no further. Other IT band stretches often involve hip flexion which cheats you out of the stretch you want. This IT band stretch option helps you improve hip mobility and properly put the hip into extension and adduction for a good IT band stretch.
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#uprighthealth #itband #hipmobility #hipstretches #itbandstretch #improvehipmobility #hippain #hippainexercises
CHAPTERS
00:00 - Start
01:08 - Other IT Band Stretches
02:18 - IT Band Stretch Instructions
03:21 - Follow Along IT Band Stretch
07:10 - Frequency
ABOUT
This video covers a powerful stretch for your IT band and TFL. If you have tightness in your tensor fasciae latae or your iliotibial band, this stretch will help you relieve the muscle tension and tightness in your hips.

Пікірлер: 50

@ameliacarter4376 3 ай бұрын

I have had outer hip pain located on the iliac crest with no relief for months. I still do my cardio and weight lifting and can barely walk the next day! after doing theses stretches just one time.... it's already relieved my pain by 75%!! that is crazy. It actually came down to no pain after the stretch. I was astounded!! Yes after working out it came back but not as bad! THANK YOU SO MUCH!!!!! IT WORKS!!!

@PrismaDream 2 ай бұрын

You are an amazing human being. I will be doing this stretch daily from now on! Many many thanks!

@granitemonk 3 ай бұрын

I really appreciate all the great and accessible content you share with us. Thank you!

@Uprighthealth 3 ай бұрын

Thanks for the nice comment and for your support! :)

@lovelight6973 3 ай бұрын

Oh i struggled with this for years. I'm a EMT and its hard to get relief. I first learned about the IT band about 10 years ago when I actually snapped it from overuse of activity. Since then it can get really tight. No matter how much stretching I do sometimes I can still not get the relief that I need. Usually pressure point massage helps with this.

@Uprighthealth 3 ай бұрын

How did this IT band and TFL stretch feel for you? Drop me a comment! 👉🦵Rebuild Your Hips at Home!: www.uprighthealth.com/healthy-hips 👉Get a FREE program to rebuild your mind and body! Get Body Rebuilding Basics Now! uprighthealth.com/brb

@maryellenprewedo3842 3 ай бұрын

Just found your channel last week and started immediately doing two hip videos. Curious if anyone else has been told they need hip replacement surgery and has avoided it with these hip s

@corinnematheson3446 3 ай бұрын

Thank you so much first time watching and did a little of it because am having terrible hip pain and back pain I'll try this even 2 times per week ❤

@Torontogal777 3 ай бұрын

Great exercises! Thank you!

@Dee-108 3 ай бұрын

Thank you for this!!

@nattywho 3 ай бұрын

I’ll definitely be trying this!!!

@Asi_de_bello 3 ай бұрын

Thanks doc!!! ❤

@vidhoard 3 ай бұрын

THIS is what I've been looking for. I searched everywhere and couldn't find this. I am a climber and I keep injuring SOMETHING in my hips. I can't figure out what but it hurts so bad. It hurts on the outside of my hip right where the joint is on the back a little bit. And it causes me to limp for a few days every time I do it. I know I have hip flexibility problems from an IT desk job and years of being sedentary, even though I'm only 24. So I assume it must be something I need to stretch. But the stretches I found for IT bands online and outer hip stretches just didn't seem to target where it hurt. I think this is going to be it! I'll let you know if it.

@jscott3135 3 ай бұрын

that's the exact same thing i have had going on for some time now. i haven't been able to 100% verify that's what it is, but i can tell you that IT band type stretches, not sleeping on the affected side, and getting up to move around more has helped noticeably.

@Asi_de_bello 3 ай бұрын

I’m with you! Finally! My hip gives out because of weak band❤

@vidhoard 3 ай бұрын

@@jscott3135 good to know!!!

@gabethompson3211 2 ай бұрын

I'm finding this stretch to be very challenging and impactful for my hip issue. The first time I did it I felt very tender afterwards despite having been doing the healthy hips program for the previous month or so, but the subsequent times I've done this the results have been amazing so my recommendation would be to ease into this one. When you get into it it's quite intense. I really have to breathe through those ninety seconds but the results are there without a doubt. Amazing stretch!

@AnnoyedFoliage-bf3bq 3 ай бұрын

Thanks 🙏

@jimcastillo8950 3 ай бұрын

Hello, great video. I have subscribed. I would like to ask what video do you have on inner thigh exercises. I have my inner hamstring get tight like its pulling. I would like to do some exercises that would relieve and strenghening that muscle. thank you.....

@ChittarupaYoga 2 ай бұрын

I like the stretch without hip flexion. This was nice. 👍

@emmaeIIe 3 ай бұрын

It's great with bonus stretches of side body. Off topic, I got aches in the hip flexors while stretching them. 😮

@poincareconjecture5651 Ай бұрын

Your so awesome...I was on vacation and while strength training hurt my low back somehow...was not even doing anything crazy...for the next two weeks was only doing body stretching exercises with a coach....man it was so awesome and I was breaking a sweat everyday...I discovered how poor my stretch and mobility was....I will be doing this from here on out...do you have a stretching program?? Would pay

@danhall2458 3 ай бұрын

Thank you so much! I have been disabled for 13 years with trigeminal neuralgia and live in constant pain. This causes me to spend a great deal of time sleeping to avoid the pain. Because of this I am lots of hip pain from years of inactivity. Hopefully this will help!

@Uprighthealth Ай бұрын

You might find this handy: kzfaq.info/get/bejne/j9d8lsuit9S5g2Q.html

@Bakmeiredfist 3 ай бұрын

Never heard of any practitioner of shaolin martial arts having hip pain or problems. This is what I’m reminded of whenever I see you get into awkward positions. Now I understand why some moves don’t look practical. It’s health benefits thrown in for good measure.

@Uprighthealth 3 ай бұрын

That's a REALLY interesting observation! Never thought about it like that!

@markusmilesdigweed 2 ай бұрын

I play a lot of disc golf and it's super hard on my hips but I'm starting to see a little improvement lately I think. Thanks for these videos they even help with my mental health lol. Do you play disc golf at all? Would you ever consider doing a video about DG and proper stretching? Cheers

@StephenMarkTurner 3 ай бұрын

I do something like that (more upright). If I do it too hard, it feels a bit oogy in the hip joint, so a little goes a long way.

@maryellenprewedo3842 3 ай бұрын

Strengthening exercises. Which videos did you find particularly helpful? I have two that I'm doing daily and I probably should rest a day in between but I feel like I don't have time. I'm 72 and in pretty good shape except for the left hip. I can already feel the difference.

@TracyH775 3 ай бұрын

It did feel that much. More in my SI joint & low back. Am I doing something wrong?

@lukulusd7 3 ай бұрын

Will this help in this case; when exercising/sport ? I still do different sports but when my knee goes over waist I can feel burning pain going from hip to knee.Knee has no OA only hip.Is It possible to stop this pain going to outsite knee when exercising??❤🙏

@lorigardner1626 3 ай бұрын

Felt nice and since I’m only 5 feet tall (I’m a petite female still now at 43 yrs old 😅) I also felt it a little I’m my lower Lars I believe

@Pattymelt415 3 ай бұрын

I already have a good stretch. The exercise didn't do anything but I still have tons of pain in the flexors. Any other exercises for someone like me?

@creative2716 3 ай бұрын

I suffer outer hip pain on right side while laying on either side. I feel like the IT Band stretch is what I need. However I have bad left knee, cushion has worn away. My left knee flexibility is compromised and it cannot sustain that bent position even for 90 seconds while supporting my full body weight. A fall would def damage my hip further. Is there another way to obtain same stretch as a floor exercise or using an exercise ball?

@ChittarupaYoga 2 ай бұрын

Good question. I am looking out for the answer.

@generalcarlgustavfleischer368 3 ай бұрын

Hi! I want to get into barefoot shoes, but i have a leg length disrepancy. Due to this i have developed plantar fascittis, achilles tendonitis, neck tendon sttainand generally a weaker left side of the body the shorter side. My physichal therapist wants me to use special shoes with one side elevated. Do you think these problems with eleiviate themselves walking barefoot in combibation with strength training? I dont want special shoes. Thanks!

@DaisyNinjaGirl 3 ай бұрын

I found it really hard (couldn't complete the full 90s from trying to hold my body weight on my arms), but I'm definitely feeling differently sitting on the computer chair now.

@Uprighthealth Ай бұрын

Let us know how it goes over time!

@calypso13100 3 ай бұрын

I have clicking in my knee and my physical therapist said it was my IT band being too tight and snapping. They gave me some exercises but it hasn't solved it. I am honest with you I could never do any of these I'm not flexible enough and I'm 70 years old. I'd appreciate some that might be easier to do

@Remisis82 2 ай бұрын

Thank you for all the content, It's amazing! I'm currently working through the hunchback fix and its kicking my ass. Im having pain on the outside of my knee after I run for more than 30 minutes. After doing some research, it seems to be caused by my IT band rubbing against the bone on the outside of my knee. Would these stretches help me? or do I need to look at something tailored to that end of the IT band?

@awakening4210 3 ай бұрын

I like your technique and enjoy watching your videos as much as I can. Thank you for your time and talents. Also, I'm very appreciative of your clothes, especially the flexibility of your pants. I did visit your Clothing webpages but there's nothing concerning pants. Comfortable and functional clothes are essential. Could you please share with us some information (or brand) about your clothing choices?