Piriformis/Iliotibial Band Stretch

The Piriformis and Iliotibial (IT) Band are two little-known hard to spell body parts that can remain obscure until they begin causing great discomfort. The Piriformis is a small muscle in the buttocks; when tight, it stresses the sciatic nerve. The IT Band is made up of fibers that run along the outside of the thigh, attaching in the gluteal muscles and connecting below the knee. The IT Band gets irritated from either overuse or anatomical abnormalities.

The following positions provide excellent stretches for this often-inaccessible area. You may find them a bit complicated, but if you follow the instructions carefully, you’ll find the effort worthwhile, I promise.

Using your arms to balance and sustain your body weight, reach one leg behind you for support while bending the stretching leg across and in front of your body.  Slowly transfer your body weight to the front leg until you feel a stretch emanating from your buttocks. Take care not to lower your front leg onto the ground.


Figure A

Figure C
Page 1 Page 2

Introduction Calf Stretch Shin Stretch Hamstring Stretch Quadriceps Stretch Hip Stretch Piriformis Stretch Groin Stretch Shoulder Stretch