This stretch focuses on the outside or lateral aspect of the knee. Most people have tightness in this area and it can lead to knee pain. It can help with patellar tracking and ITB issues.
By varying your position from center to 30 or 40° one can help mobility between ITB and lateral quad. Instead of collapsing inward, let knee drop outward you can address different adductors :)
@@ginahoegh so lying on one’s back place one leg’s foot next to the other legs knee, let’s call that zero degree from center. Do as you were showing by bringing leg into internal rotation while maintaining full contact. This is just like you showed however you start with your foot a zero degrees. Learn to relax your muscles for about 15 to 30 seconds. Bring your leg back to start. Now move your foot 5 to 10 degrees away from the other leg’s knee, repeat your method. Repeat moving your foot to the side until your range of motion limits you. This incremental process helps a client to discover their body’s limitations due to their body’s proportions and injury/life history. For adductors , instead of internally rotating one externally rotates. Foot starts at zero degrees like before. When I do this I usually warm up my adductors and abductors a little. Cheers
![6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]](http://i.ytimg.com/vi/UnP2HFcr7FY/mqdefault.jpg)
![6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]](/img/tr.png)
By varying your position from center to 30 or 40° one can help mobility between ITB and lateral quad. Instead of collapsing inward, let knee drop outward you can address different adductors
:)
Thank you for your input, but I’m not sure I quite understand what variations you mean. Difficult without a visual.
@@ginahoegh so lying on one’s back place one leg’s foot next to the other legs knee, let’s call that zero degree from center. Do as you were showing by bringing leg into internal rotation while maintaining full contact. This is just like you showed however you start with your foot a zero degrees. Learn to relax your muscles for about 15 to 30 seconds. Bring your leg back to start. Now move your foot 5 to 10 degrees away from the other leg’s knee, repeat your method. Repeat moving your foot to the side until your range of motion limits you.
This incremental process helps a client to discover their body’s limitations due to their body’s proportions and injury/life history.
For adductors , instead of internally rotating one externally rotates. Foot starts at zero degrees like before.
When I do this I usually warm up my adductors and abductors a little.
Cheers