IT Band Stretch
Your IT band, which runs along the outside of your thigh, can also get tight from sitting, especially cross-legged, said Samantha DuFlo, PT, DPT, PRPC and RRCA-certified running coach. "Doing a standing ITB stretch can help prevent some common complaints from walkers and runners," she said.
- Start standing with your feet together. Cross your left foot in front of your right, ensuring the outer edge of your left foot is touching the edge of your right (or as close as you can get.)
- Bend in half at the waist and reach for the floor, keeping your core tight and back flat. Press your right big toe into the floor to help you balance.
- Touch your right hand to the ground right by your left foot, or as close as you can get — it's fine to place your hand on your foot, shin, or knee if you can't reach. Then twist your upper body to the left, reaching your left arm to the ceiling. You should feel a gentle pull on the outside of your right leg. Hold for a few seconds.
- Uncross your legs and switch legs to stretch the other side.
Image Source: POPSUGAR Photography / Sheila Gim