Advertisement
The Morning Swim Show

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

Morning Swim Show Episodes (1480)

  • First
  • Previous
  • of 247
  • Next

News (1)

Workout Videos (94)

  • First
  • Previous
  • of 16
  • Next

Haley Chesno
July 16, 2013 (0:24)

Henry Palmer
July 9, 2013 (0:40)

Agility Foot Drills
May 30, 2013 (0:33)

Daren Brubaker
May 10, 2013 (0:16)

Victoria Toris Box Jumps
April 25, 2013 (0:27)

Daren Brubaker
April 18, 2013 (0:54)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Dryland Tips (126)

  • First
  • Previous
  • of 21
  • 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)

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)

Click Here for Mobile Site