Скачать с ютуб 6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!] в хорошем качестве

6 Exercises to Fix a Tight IT Band / ITB Syndrome Pain [for GOOD!]

Coach E tackles a common pain complaint in runners and cyclists - IT Band Syndrome. Outer knee pain can happen when the iliotibial band gets too tight or overcompensates for other muscles, like weak hamstrings. The six exercises in this video focus on activating the sleepy muscles forcing the IT band to do extra work. We start off with some auto self-myofascial release, then move on to activating exercises. You will need a resistance band and something to anchor it around knee level. Taking a few minutes out of your day to perform these exercises will help align your hips and knees. Plus you will activate those sleepy muscles that will improve performance long term in whatever activities you love to do. 00:00 - Intro and Anatomy Details 05:35 - Risk factors that contribute to IT Band Syndrome THE EXERCISES 07:44 - ASMR: ITB / Vastus Lateralis 09:10 - Slumpy Psoas Activator 11:16 - Seated External Tibial Rotation 12:56 - Monster Band Walk 14:10 - Midline Muscle Activator - Hinge 16:45 - Reverse Lunge & Twist 18:10 - FREE Cheatsheet DOWNLOAD THE EXERCISES IN PDF FORMAT If you find this routine useful, download the cheatsheet to take it on the go! https://www.precisionmovement.coach/o... RESOURCES AND LINKS MENTIONED ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!) Hip Control: https://www.precisionmovement.coach/h... - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction Lower Limb Control course:​ https://www.precisionmovement.coach/l... - comprehensive course to address foot, ankle and knee issues like flat feet, achilles tendonitis, plantar fasciitis as well as general foot, knee and ankle pain Anatomy App: © BioDigital, Inc. https://www.biodigital.com/ Medical Disclaimer The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.