Supine IT Band Stretch

This stretch is like a polite bear twist for your hips and outer leg. Settle in, breathe steadily, and let the stretch reach into the glutes and side of the thigh without forcing the position.

Instructions

1. Lie on your back with both legs straight.
2. Bend one knee and lift that foot off the floor.
3. Pull the bent leg across your body with your opposite hand.
4. Keep both shoulders resting on the floor.
5. Hold the stretch and breathe slowly.
6. Switch sides and repeat the same steps.

Benefits

• Loosens tight outer hips
• Eases glute stiffness
• Helps movement feel smoother
• Useful after walking or running

Key Points

• Keep both shoulders down
• Move the leg across gently
• Feel the stretch in the outer hip
• Breathe slowly and evenly

Common Mistakes

• Lifting the shoulders off the floor
• Pulling the leg too hard
• Holding the breath
• Twisting the lower back sharply