Standing ITB stretch?

[Pedal Wench]

Anyone know how to properly do a stretch for the ITB that can be done standing up? I've got a great one (sit with one leg extended in front, cross one foot over the other knee, twist and look in the opposite direction while pulling upper knee gently towards chest) but you need to be seated. Doesn't work if it's raining, muddy, rocky, whatever. So, I need one that I can do standing up!

HELP!!!

[DeniseGoldberg]

I just did a quick search on Google with looking for
stretching itb

and came up with a bunch of links to sites. Here's one of them - http://www.nismat.org/ptcor/itb_stretch/, but there are others too with similar exercises.

--- Denise

[Irulan]

that's pretty much the same as

http://www.physsportsmed.com/issues/2000/02_00/fredericson.htm

but the pics are much better. This is the wxact prescription I recieved for ITBS from a sports doc, very effective if you keep at it.

Irulan

[CorsairMac]

I was given this by the PTs when I injured my ITB running:

Stand sideways to a wall far enough out to let you get some stretch. Placing your hand on the wall for balance, cross your inside foot over your outside foot at the ankle and cock your outside hip. You should feel the stretch from just above the knee all the way to your hip. The more exaggerated you cock your hip, the more you stretch. Hold for 30 seconds, switch sides.

I've been doing this stretch for close to 20 yrs now and have had no further ITB issues.

[oroight]

Thanks for the those two sites, show and explain great stretches, the roller one is a fav of mine L didnt realise how tight my ITB was until the masseuse went near it, its a typical cyclist sore spot. :eek: :eek:

[Pedal Wench]

Perfect!!!

Trying to find a good spot to lay down and stretch was a problem, and I've been just skipping it lately - NOT GOOD!

Thanks everyone! I knew someone could help!

[doc]

Audio,
Here is one my orthopedist told me to do. I'll try to describe it because I don't have a picture that I can include:
While standing cross one leg over the other so that you are standing feet together, but your left is on the right and right is on the left. The knee of the front leg should bend, the back leg should be supporting most or all of your weight. Then bend forward as far as you can as if you were doing a hamstring stretch. The hip of the NON supporting leg should drop down. Hope it helps.