Stretching and Flexibility Exercises

By Paige Waehner, About.com Guide

Updated August 09, 2010

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The iliotibial band (which is part of the tensor fasciae latae muscle) attaches at the hip and runs down the side of the leg to the knee. Keeping the IT band flexible can help you avoid knee pain that can sometimes happen if the IT band becomes tight. Runners are especially vulnerable to IT band syndrome, but every exerciser can benefit from regularly stretching this part of the lower body.

1. Take the left foot behind and to the right of the right leg.
2. Take the left arm up and gently lean the right.
3. As you lean to the right, gently press the left hip out to the side to feel a stretch down the side of the leg.
4. Hold for 15-30 seconds and repeat for 1-3 sets on each side.