Here’s how to do a seated ITB & Hip Flexor Stretch.
Firstly, sit on the ground with both legs out in front of you. To stretch your right hip extensors keep the left leg flat on the ground and cross your right leg over the left.
Next, with both hands grab the shin of your right leg and gently pull your shin towards your chest.
To enhance the stretch you can twist your trunk towards the side you are stretching. Hold this for 20-30 seconds and complete the stretch on both sides.
This stretch should be combined with the Seated Iliotibial Band Stretch.