The most EFFECTIVE self stretch I use for right sided iliotibial
tightness is:
supine with left knee and hip flexed and held against the trunk with
both hands, right knee flexed to 90 degrees and right hip in a
comfortable amount of flexion;
THEN move right hip down toward neutral (zero degrees of flexion),
while keeping the right knee at 90 degrees and right hip moving
toward a slight amount of adduction and without rotation.
This is SIMPLE if a bed of adequate height is available -- if it is
too low and does not allow the right knee to remain at 90 degrees, it
does not work.
I look forward to more suggestions on this topic, thanks for asking
the question.
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