IT BAND STRETCH: While sitting on a mat, with legs extended straight out in front of you, bring one leg toward your chest and cross it over the other leg (the extended one). Turn toward the bent knee, while holding the bent leg with your opposite hand. Gently hold the stretch a few breaths, then switch to the other side.
PIRFORMIS STRETCH: Lay on your back, with both knees bent. Cross the ankle over the other knee. Hold behind the knee. Many people know this as the figure 4 stretch. To deepen the stretch, have both knees bent. Lift one knee toward the chest and pull toward the opposite shoulder. Hold for a few breaths, then switch to the other leg.
QUAD STRETCH: This stretch can be done 2 ways.
Lay face down on a mat, and gently pull one heel toward your butt with the same or opposite hand. Feel the stretch in the front of the leg. Hold for a few breaths, then switch to the other side.
Lay on one side of your body, and gently pull one heel towards your butt with the same hand. Feel the stretch in the front of the leg. Hold for a few breaths, then switch to the other side.
