Advertisement
All Studio Videos

Dryland Tip: Tennis Ball ITB

Uploaded on December 20, 2012 by G_John
Share |
By G. John Mullen of SwimmingScience.net and CenterofOptimalRestoration.com, Creator of Swimmer’s Shoulder System, Swimming World correspondent Purpose: The iliotibial band (ITB) is commonly tight in breast swimmers and those with knee, hip, or low back pain. The goal of this exercise is to improve tightness in the ITB, by applying pressure in areas of resistance. Improving tightness in this muscle is likely to decrease mechanical pain in the hip, low back, and knee and to increase hip range of motion. Directions: Lie on your side with a tennis ball under your lower thigh, of the bottom leg, just above your knee. Bend the top leg’s knee and place it flat in front of the bottom leg. Push through your top leg and forearms to move the tennis ball. Perform for 30 - 180 seconds. G. John Mullen is the owner of of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.
Video URL:
Embed Code:

Video Categories

Streamlined (932)

  • First
  • Previous
  • of 156
  • Next

The Week That Was, July 21, 2014
July 21, 2014 (7:2)

The Week That Was, July 14
July 14, 2014 (6:14)

The Week That Was, July 7, 2014
July 7, 2014 (6:11)

The Week That Was, June 30, 2014
June 30, 2014 (6:8)

The Week That Was, June 23, 2014
June 23, 2014 (7:2)

The Week That Was, June 16, 2014
June 16, 2014 (6:55)

Workout Videos (94)

  • First
  • Previous
  • of 16
  • Next

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Hanna Holman
November 27, 2013 (0:28)

Travis Anderson and Daren Brubaker
November 5, 2013 (0:26)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

Ideal Free
November 7, 2011 (0:6)

Kitten Mittens
November 7, 2011 (0:11)

Hitchhiker Thumb
November 7, 2011 (0:12)

Arm Slapper
November 7, 2011 (0:8)

Dryland Tips (119)

  • First
  • Previous
  • of 20
  • Next

Dryland Tip: Bear Crawl
January 9, 2013 (0:47)

Dryland Tip: Plank
December 20, 2012 (1:25)

Dryland Tip: Tennis Ball ITB
December 20, 2012 (1:3)

Dryland Tip: Hamstring Stretch
November 28, 2012 (1:52)

Dryland Tip: Reach Through with Band
November 22, 2012 (1:12)

Early Years (115)

  • First
  • Previous
  • of 20
  • Next

SWR: Kate Ziegler, Dec. 13, 2006
May 30, 2012 (15:52)

Early Years: Mar. 31, 2008
April 6, 2011 (45:32)

Early Years: Mar. 28, 2008
April 6, 2011 (11:59)

Early Years: Mar. 27, 2008
April 6, 2011 (11:23)

Early Years: Mar. 26, 2008
April 6, 2011 (11:51)

Split Time Episodes (62)

  • First
  • Previous
  • of 11
  • Next

Ready Room Episodes (46)

  • First
  • Previous
  • of 8
  • Next

Volunteer For Special Olympics
April 7, 2014 (2:19)

George Breen
November 26, 2013 (15:36)

Adolph Kiefer
November 26, 2013 (15:42)

2006 Golden Goggles
November 26, 2013 (25:38)

Previews (71)

  • First
  • Previous
  • of 12
  • Next

Industry Insider Episodes (16)

  • First
  • Previous
  • of 3
  • Next

Industry Insider: HydroXphere
March 7, 2014 (6:28)

Industry Insider: The Flow Of FINIS
February 11, 2014 (13:48)

Industry Insider: Award Keeper
November 22, 2013 (5:57)

Industry Insider: FINIS
June 20, 2013 (12:8)

Industry Insider : The Swim Gate
June 3, 2011 (9:47)

McCaffreyCap Episodes (11)

  • First
  • Previous
  • of 2
  • Next

McCaffreyCap: March 9, 2011
March 9, 2011 (8:2)

McCaffreyCap: Feb, 24, 2011
February 24, 2011 (9:57)

McCaffreyCap: Feb, 11, 2011
February 11, 2011 (7:2)

McCaffreyCap: Feb, 3, 2011
February 3, 2011 (4:12)

McCaffreyCap: Jan. 28, 2011
January 28, 2011 (4:57)

McCaffreyCap: Jan. 20, 2011
January 20, 2011 (3:48)

Click Here for Mobile Site