Generic yoga position

Stretch of the month: Crossover stretch

Our stretch of the month series aims to show you how to safely work on your aching or over-worked muscles through stretching. Coupled with regular massage, stretching can help warm the body up, reduce the risk of injury, and even calm you down!

This month’s muscle is: The IT band

What does this muscle do?

The Iliotibal Band (IT band) is a thick group of fibres that runs from the iliac crest at the top of the pelvis down the outside of the thigh to the shin. The ban coordinates muscle function and ensures the knee remains stable when you run. This band works closely with other gluteal muscles in the hip and pelvic region.

How can it be stretched?

  1. Lie down with your legs straight and your arms extended out to the side.
  2. Bend one knee up towards your chest and place your opposite hand on your knee.
  3. Slowly pull your knee across your body towards the ground until you feel a slight stretch.
  4. Hold for approximately 15-30 seconds and then repeat on the other side.


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