Standing IT Band Stretch with Wall
With the left side of your body next to a wall, stand tall with your hand on the wall and your body an arm"s length away from the wall. Cross your right leg (leg farthest from the wall) in front of your left leg (leg closest to the wall) and place your opposite hand on your hip, shoulders relaxed, feet flat on the floor.
Breathe slowly and steadily as you push your left hip toward the wall, bending your left elbow. Hold the stretch for 10-30 seconds. Switch sides.
Keeping the foot closest to the wall flat on the floor and keep both legs straight as you lean your hips toward the wall. Stretch through your own range of motion, keeping the back straight (no leaning forward or back).