Next area of focus is the Quads



With the above quad stretch the aim is to keep your pelvis flat to the floor it doesn't matter if your foot doesn't touch your bum



The above stretch can also be varied to stretch out the ITB. If you use your bottom foot it is possible to put pressure onto the upper leg increasing the stretch.
The other way is in standing with your knee on a chair whilst doing a traditional quad stretch the move your hips over in the direction of the knee on the chair. There should be more stretch felt at the knee end of the ITB.



Another traditional stretch.

The purpose of using a roller or tennis ball is really to perform a deep massage on the ITB. My prefered method is to use a tennis ball and starting at the hip end of the ITB and lie on your side with pressure through the ball. Gradually work your way down the leg with the ball. Apply as much pressure through the ball as you feel comfortable and leave for approx 10 seconds what you should find is the pressure appears to get less put more pressue through and repeat two to four times. The other way is to roll up and down the ball which will provide more of a frictional massage which in theory will help stretch the ITB.

I'll see if I can find a the stretch pictures I used for my dissertation anywhere when I get some time after training tonight. Hope this all amkes sense I know its probably abit OTT but I feel that if its going to be stretched it might as well be throrough