9 Iliotibial Band Stretches to Alleviate Hip and Knee Pain 

Stand with feet shoulder-width apart, cross right leg behind left, and lean to the left for a gentle IT band stretch. 

Sit on the floor with legs extended, cross right ankle over left, and reach towards left toes for a seated stretch. 

Lie on your back, bend right knee, and cross it over left, gently pulling towards the opposite shoulder. 

Use a foam roller on the IT band by lying on your side and rolling from hip to knee for self-myofascial release. 

Perform a standing hip flexor stretch by taking a step back with your right leg and leaning forward. 

Seated twist: Sit cross-legged, place right hand on the left knee, and twist gently to the left to target the IT band. 

Side plank with hip abduction: In a side plank position, lift the top leg to engage and stretch the IT band. 

Lunges with a lateral tilt: Step forward into a lunge, tilt to the side, and feel the stretch along the outer hip and IT band. 

DID YOU KNOW? These 3 Stretches to Ease Lower Back Pain