Iliotibial Band stretch

Sit on the floor with your arms straight and hands resting on the surface of a chair. Extends your legs laterally. Exhale and turn your body laterally, crossing your left leg over your right knee and placing your left foot on the floor. Exhale, bend the supporting arms, and allow the extended leg to slide away form the chair while attempting to lower your hip to the floor.

Stand with your hands at your sides and extend and adduct your left left leg as far as possible. Exhale and flex your trunk laterally toward your right side, keeping your hands by your hips.

Stand with your hands at your sides and extend and adduct your left leg as far as possible. exhale and flex your torso laterally toward your right side. Try to touch the heel of your left leg with both hands. Exhale, round your upper torso, and return to the starting position.

Gluteal stretch

Supine Gluteal Stretch
Begin lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Prone Gluteal Stretch Begin this stretch on your hands and knees. Place the leg to be stretched under your stomach/chest, with
your knee in front of your hips and your foot to the sides. Gently lower your upper body onto your leg, keeping your back leg straight, until you feel a stretch in the buttocks. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Long Sitting Gluteal Stretch
Begin sitting on the floor with both legs in front of you. Place your foot of the leg to be stretched on the other side of your straight leg. Keeping your back straight, pull the leg to be stretched towards your chest, until you feel a stretch in the buttocks. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Quadriceps stretch

Prone position
Lie face down, flex one knee and raise your heel toward your buttocks. Exhale ,grasp your raised ankle, and pull your heel toward your buttocks without overcompressing the knee.( do not arch your lower back or twist your pelvis.)

Standing
Stand holding onto something for balance. Flex one knee and raise your heel to your buttocks. Slightly flex your supporting leg, exhale, and grasp your raised foot with one hand. Inhale and slowly pull your heel toward your buttocks without overcompressing the knee.


Stand with the top of one foot resting on a chair behind you. Inhale and slowly flex your front knee.