Evolution Athletics

Our go-to stretching protocol for IT Band injuries...

⚠️SAVE FOR LATER⚠️

🔴 Standing Twisted Forward Bend

Cross one foot in front of the other, hinge at the hips and lean forward, extending the opposite arm to the floor.

🔴 Seated IT Band Stretch

With one leg extended, cross one leg over the other and twist your torso to the opposite side.

🔴 Forward Lunge w/ Rotation

Perform a lunge and rotate your torso to both sides.

🔴 Pigeon Pose

From a forward lunge position, lower your body until your shin is parallel to the floor, extending your back leg behind you, and lean forward.

🔴 Sitting Abductor (Butterfly) Stretch

Bend the knees, keeping the soles of the feet together, and tilt your pelvis forward as you lean forward, holding your feet.

🔴 Lying Quad Stretch

From side-lying fetal position, pull one ankle behind you, bending at the knee.

🔴 Lying Glute Stretch

From supine position with the knees bent, extend one foot to the ceiling then pull it toward your chest, bending at the knee.

🔴 Lying Lumbar Rotation w/ Band

From supine position with one foot extended to the ceiling, keep the leg straight and pull across your body using an exercise band.

HOW THIS WORKS ⤵️

💪Perform each movement 3-5x/week and repeat on each side, holding for 10-60 seconds each.

⏰️This protocol is designed to take no longer than 15 minutes and can safely be performed before or after exercise, or entirely on its own.

👍Remember to always perform SMFR (self-myofascial release) using a foam roller post exercise to assist with relieving muscle tightness.

📌Save this post for later! And check back for more mobility tips!

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📍Evolution Athletics is currently accepting in-person clients of ALL fitness levels, from absolute beginner to the collegiate athlete, at Southside Fitness Athletic Complex, in Cleveland, TN.

📩DM us for coaching options and more info on how to get started!

Today is the day! Evolution Athletics is launching in our new location, Southside Fitness Cleveland! Perfect for any Fitness level! First week free, Mon-Friday at 4pm!

📢 Have you heard about our individualized coaching packages?

These packages are designed to give you a crash course on some of the most commonly asked fitness-related questions we receive, such as :

💬 How do I implement proper form on the major barbell lifts? How can I improve my technique? When can I increase my intensity?

💬 How do I move my body with efficiency and accuracy? How can kettlebells and dumbbells be used in my workouts to provide me with the stimulus I'm seeking?

💬 How do I program growth-generating workouts and not waste my time in the gym?

💬 How do I prevent injury, increase my overall range of motion, and reduce inflammation and soreness after a workout?

What other questions do you have related to fitness, wellness, and nutrition? Let us know below. ⤵️

Evolution Athletics has a new and improved location.

We're going to be relaunching on Monday at 4pm at Southside Fitness Cleveland. Southside is a facility designed specifically to train athletes. They have been very welcoming and are very family-friendly.

For now, we will be going Monday thru Friday at 4pm. First week is free.

See Coach Josh or Coach Carley for more information.