PNF Stretch: IT Band and TFL

Beginner I
(10 Reviews)
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A good IT band and TFL stretch can be the difference between running with and without pain and discomfort. This stretch helps runners and athletes recover from chronic IT band tightness, releasing two muscles that play such an important role in running.


  • Strap


  • Hips
  • Flexibility
  • Legs and Feet
  • Lower Back


  • PNF
  • Yoga for Athletes
  • Yoga for Runners
  • Yoga for Back Care
April 7, 2023

So grateful to have learned this technique and switching the strap wrap so internal and external rotations can happen. David you are a master teacher, so helpful.

April 10, 2020

Hi, I was wondering what, other than the strap position, is different between this and the piriformus stretch from day 10? I think I just be missing something because the movements and where I feel them are the same. Thanks!

Comment Replies

David Procyshyn
April 11, 2020

Yes, they are very similar. The difference is the rotation in the leg, which accesses different muscles in hip.

January 3, 2020

I did Day 1 of the New Year’s Challenge then skipped ahead to this video. I plan to do this one every day. I’ve been seeing a physical therapist for months for IT band syndrome. I have prescribed exercises, have had several dry needling sessions, use a foam roller and the only day I was completely pain free was after a restorative yoga class. I’m not really a beginner, but I want to see if athletic PNF stretches for a month might be the secret sauce I have been missing. I certainly felt the stretches. Thanks!