How should I do the iliotibial-band stretch exercise?

Here's how to do the iliotibial band (ITB) exercise, which helps stretch the ITB and possibly the tensor fascia lata (TFL) and rectus femoris muscles if they're tight too: Lie on your stomach with both legs extended and knees, heels, and toes together. Slowly bend both legs keeping the knees, heels, and toes together. Do not allow the toes of one foot to rotate away from the other foot.

Also do not allow your legs to drift to one side as you bend your knees; keep them centered. Bend your knees to 90-110 degrees, feeling for a stretch in the outer portion of the thigh or knee. Be sure your pelvis and lumbar spine remain stabilized and there is no back strain.

Maintain the stretch for 30-60 seconds, then slowly lower your legs. Repeat 3-5 times.

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