Iliotibial band and buttock stretch
- Sit on the floor with your legs out in front of you.
- Bend the knee of your affected leg, and put that foot on the floor on the outside of the opposite leg. (Your legs will be crossed.)
- Twist your shoulders toward your bent leg, and put your opposite elbow on that knee.
- Push your arm against your knee to feel a gentle stretch at the back of your buttock and around your hip.
- Hold the stretch for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
- It's a good idea to repeat these steps with your other leg.
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