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.