Hips/pelvic injuries and ITB strains are most common in runners. Here are two exercises to help reduce the chances of injuries and also to provide some relief to the overused quads! ITB stretch (i) bent Muscles/areas activated: iliotibial band, butt, inner thighs
	Lie supine, place feet through Loop at desired tension. Left leg is bent on floor and right root extended towards ceiling. Arms are at 45 degree angle on floor to stabilize body. Inhale.   Exhale. Keeping right hip in contact with floor, pressing navel to spine, lean right leg over towards left side of body. Roll left leg in to stabilize pelvis. Hold position for 2-8 counts.   Inhale and return to starting position. Repeat 10-15 times. Repeat other leg.
Long squat Muscles/area activated: quads, psoas, butt extensors
	Place left foot through middle loop, wrap both ends of band in left hand behind body and kneel on left knee. Place a folded towel under left knee if desired. Plant right foot 3 feet ahead of left knee, placing right hand next to right leg for stability. Bend left leg to bring left heel towards body, place left hand on left shoulder, elbow pointing forward. You will feel a resistance in the band as well as a stretch in the left quad. Both hips are facing front. Inhale.   Exhale and sit deeper into stretch by pressing hips forward and downward, especially the left hip. Relax the shoulders and keep right heel firmly planted on floor. Hold position 2-5 counts.   Inhale and move hips back to release stretch. Repeat 5-10 stretches. Repeat other leg.