Here’s how to do a seated iliotibial band stretch.
Firstly, sit on the ground with both legs out in front of you. To stretch your right IT band keep the left leg flat on the ground and cross your right leg over the left, placing your right foot flat on the ground on the outside of the left knee.
Next, twist your trunk and place your left elbow on the outside of your bent knee. Continue to twist your trunk until you can feel a comfortable stretching in the right IT band.
Hold this for 20-30 seconds and complete the stretch on both sides.
This stretch should be combined with the ITB Hip Flexor Stretch.