Discover an unexpected outer thigh stretch to instantly relieve tightness and discomfort.
Say goodbye to thigh tension with this technique!
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The IT band isnt a muscleits fascia tissuewhich means you actually cant stretch it!
vice president of education atStretchLab
If youre looking to relieve tight outer thigh muscles, youve come to the right place.
Keep reading to find the key to thigh tightness relief.
What muscle runs down the outside of your thigh?
Lets start with the 411 on the IT band, our problem child.
The muscle that runs alongside the IT band is called the tensor fascia latae, or TFL.
The top of the IT band also connects to the glutes.
But this is really more of a front-facing muscle responsible for bending and extending than an outer thigh muscle.
What causes outer thigh tightness?
How do you relieve pain in the outside of your thigh?
vice president of education atStretchLab
To loosen up a tight IT band, you want to stretch the surrounding muscles.
But outer thigh stretches can be tricky.
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Otherwise, try these three stretches to relieve outer thigh soreness related to a tight IT band.
From all fours, bring your right knee forward towards your right wrist.
Slide your left leg back and point your toes.
As you inhale, draw your navel towards the ground to deepen the stretch, he says.
Hold the stretch for 20 to 30 seconds and repeat one to two times on each side.
Watch how to do pigeon pose, according to a yoga instructor:
2.
It can be done either standing or laying down.
Brace your core or hold onto a wall for stability.
The further your right knee pushes to the ground, the deeper youll feel the stretch.
If youre laying down, bend your knees and cross your right ankle over your left thigh.
Hold the stretch for 20 to 30 seconds and repeat one to two times on each side.
Watch a Pilates trainer demonstrate proper figure four form:
3.
Standing TFL stretch
This stretch focuses on the tensor fascia latae.
From a standing position, cross your right ankle behind your left ankle.
Martinez says youll feel this stretch on the right outer thigh.
Hold the stretch for 20 to 30 seconds and repeat one to two times on each side.
Heres a quick demo:
How do you keep your IT bands loose?
This is common inendurance athletes like runners.
Keep your IT band happy so you’re free to live with no pain, all gain.
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