Great stretch to improve the mobility of the outside thigh – especially helpful for Iliotibial band pain. IT Band pain and patellofemoral pain can be due to tightness of outside thigh structures. Regular practice can help correct alignment of the patella.
Hey guys, this is Manu Kalia, physical therapist and Ayurveda herbalist. So I’m going to show you pretty cool stretch mobilization technique to get better mobility of structures on the outside of your thigh. So, essentially, from outside of the hip all the way down to right outside of the knee we’re going target to mobilize and stretch those tissues. For those of you guys who have IT band problems or IT band syndrome or pain, this works really well, and even for patellofemoral problems. With a lot of stiffness on these outside structures, this is a really good way to steadily mobilize or improve the mobility of that tissue on the outside of that knee.
So we’ll start in a half kneeling position. This can be done in standing also using a chair, but in this video I’m going to show you in half kneeling. So make sure you have something next to you that you can lean on. You need something stable that it won’t move, that it provides some support. I’m trying to stretch my right side, outside of my right thigh and right knee, these structures. So what I want to do is start in this position.
So the next step is going to be I want to bring my left foot past midline more towards my right so that automatically what it does is it puts my right thigh, you look at my right thigh, it brings my right thigh relatively more towards my left. So as I lean towards my right side, I can use my hand to glide my hip to the right. Now I’m going to get more stretch on all these outside structures the moment I bring my pelvis out to the right. So I’m going to lean towards my right. My trunk stays relatively straight. It’s just my pelvis; I’m using my left hand to glide it to the right. So as I’m gliding it, I’m already starting to feel a stretch on these outside structures right through this area and a little bit here on my hip too. So I’m going to glide so I’m getting a stretch, and of course I can lean forward a little bit, I can go further. So you want to hit it from different angles, so make sure you target, so hang out in a position and oscillate. So I stretch, stretch, stretch, and mobilize there, then I go into the next position, next position. So you spend time hitting it from different angles to stretch out all of those tissues.
I’m going to make it a stronger stretch now. What I’m going to do is I’m going to lift my left foot up, I reach back with my left hand, and I grab just around my ankle. So now I’m in this position, I’m going to pull that foot up, my heel up towards my butt, so what that does, it bends my knee and I’m going to get a stretch, even a stronger stretch along my quads of course and along the outside of that knee. And as I do that, I want to make sure I’m not going straight up, I’m going to at an angle, so I’m doing a little bit of rotation here with my leg. So as I hit it from different angles, I’m going to glide it, I’m going to check and see what areas are stiff, and I can again maintain that glide as you bend from different angles trying to stretch that tissue, mobilize that tissue. The body, of course, the trunk stays relatively straight.
Now, that position, most of that stretching was done all along this area. So I’m going to show you from the other position so you get a better sense of what’s happening if you look at it from the back. If we look at it from the back, I’m going to try to stretch my opposite side, my left thigh, and that’s because this is on my left side. So, same position, half kneeling position, and what I’m going to do is I’m going to bring my right foot towards my left and I’m going to use my right hand to glide my pelvis towards my left, and that automatically puts more of a stretch on all these structures, especially here. So the moment I glide this, now that I’m in this position I’m going to rock back and forth and I’m looking for positions to stretch. And now what I want to do is same thing – I use my right hand, reach back, grab onto my ankle, and I’m going to oscillate. So I’m going to bend and I’m going to hold it there and I’m going to oscillate back because I’m feeling a good stretch on that outside of that knee, my quadriceps, and I’m going to hit it from various angles. So that really gets a lot of mobility, a lot of pulling along that region. Over time, it can improve mobility of that tissue and it can help in a lot of the patellofemoral issues if you have a lot of tightness that’s causing the alignment of the kneecap to be off. So that really helps with that too.
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