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Simple IT Band Yoga Exercises

If you’ve struggled with tight, troublesome IT bands, these yoga-inspired exercises are for you.

In this free yoga demo, running coach and yoga teacher Sage Rountree explains what your IT band actually is, discusses its function, and introduces a two-pronged approach both to alleviate achy IT bands and to strengthen your glutes to prevent future pain. These beginner-friendly yoga exercises can be performed before or after any Greenville gym workout.

Here’s what you’re in for:

First, you’ll learn a quick movement to build your glute strength to improve the communication between your lower leg and hip so your IT band doesn’t have to work so hard to keep you in line. It’s also a great exercise to cultivate more balance! Then, learn a forward folding pose to release all of the muscles that play a role in IT Band Syndrome, especially in the outer hip region where the IT band crosses. This exercise may also provide a bonus hamstring and calf stretch. These exercises, when combined, are especially helpful for runners and athletes in the prevention and/or healing of chronic IT band tightness.

Click here for the video.

Moral of the story: Just stretching your IT band isn’t going to cut it. To effectively deal with IT band issues, you have to BOTH strengthen the places that are weak and release the places that are tight.

So, make sure to mix in a combo of IT band stretches and strengtheners to best support your knee and hip health so you can rock your Greenville athletic club activities pain-free.

To give your IT bands even more love, check out a Greenville Yoga class!

 

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10 Yoga Poses for IT Band Problems & Pains

If you’ve been doing a substantial amount of heavy and intense running, deadlifts, squats, or cycling at the Pivotal Fitness Greenville gym and feel some lateral knee pain, your IT band(s) may need some serious TLC.

Iliotibial band syndrome (ITBS) is a frequent injury to the knee that is most often associated with running, cycling, hiking, or weight-lifting (especially squats). This pain usually presents as a stinging sensation just above the knee and can persist during and after activity. No good.

IT band problems and pain usually result from poor training habits, body abnormalities or alignment issues in the legs and feet, and/or muscle imbalances. Foam rolling, RICE (rest, ice, compression, and elevation), massage, and proper footwear, are all great methods to relieve and prevent IT band problems and pain. But wait…there’s yet another way to rescue your IT bands.

Yoga!

If you’re a gym-enthusiast, athlete, or runner with IT band problems you will definitely benefit from the following yoga poses – poses that you should definitely incorporate into your warm-up and/or cool down routines at the Pivotal Fitness Greenville gym. Some of these poses are more accessible than others. Just play around with them mindfully to see which ones work for you, following the instruction of these yoga videos. Remember: Never force yourself into a pose. Never! Approach each pose consciously and gently.

All of these poses may be practiced pre-workout or post-workout at the Pivotal Fitness Greenville gym.

  1. Cow-Face Pose
  2. Pigeon Pose
  3. Double Pigeon Pose
  4. Revolved Triangle
  5. Half Lord of the Fishes Twist
  6. Reclining Twists
  7. Low Lunge
  8. Low Lunge With Twist
  9. Squat (Garland Pose)
  10. Dancer Pose

Practice yoga to prevent IT band issues from arising or to find relief from a current case of ITBS. Correct abnormalities and misalignments in the body. Boost your strength to correct muscle imbalances.

If you want to dive even deeper into a yoga practice, keep in mind that we offer yoga classes at the Pivotal Fitness Greenville athletic club.

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