IT Band Pain Relief Exercise | Stair Hip Hikes

🔹⁣Struggle with that pesky IT band? How about hip or knee pain when going up or down stairs? Try this exercise for IT band pain relief.
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✅IT band issues often arise in the inability to control the hip and pelvis while on one leg.⁣
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➡This results in a "hiking" of the hip and pelvis with dynamic activities. Basically, you are working around a weak glute by shifting the pelvis.⁣ This can increase the tension and activity of a muscle called the TFL which directly impacts the IT band.
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🔥𝐒𝐭𝐚𝐢𝐫 𝐇𝐢𝐩 𝐇𝐢𝐤𝐞𝐬 are a great way to light up the glute medius muscle and learn how to reverse this tendency.⁣ Exercise starts at ~1:40s (you're welcome).
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𝐓𝐨 𝐏𝐞𝐫𝐟𝐨𝐫𝐦:⁣
1️⃣Place one foot at the edge of a step while you hold onto a railing or wall.⁣
2️⃣Let the other foot dangle over the edge.⁣
3️⃣Slowly let the foot shift downwards by letting that hip drop. This causes the other hip to hike.⁣
4️⃣Now raise the raise/hike that hip as you drive the foot into the step.⁣
5️⃣"Spin" outwards at the top of the motion to further target the glute.⁣
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⌚Perform the exercise in a slow, controlled manner. Hold for a few seconds at the top.⁣
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🚫If you notice pain in the hip or knee, try to modify the position of your foot or spine.⁣
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#it_band_pain_relief #it_band_pain_exercise #hip_pain_while_on_stairs #knee_pain_while_on_stairs #glute_strength_exercise #glute_medius_exercise #pelvic_stability_exercise #it_band_pain_cause #exercise_for_it_band_pain #chesterfield_chiropractor

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