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My goto for IT band is
https://www.youtube.com/watch?v=M0e8FPL787E
For hips, Bob & Brad on youtube are pretty good.
I do hips every morning - foot back on chair, engage glute, find where the flexor catches (not the front of your quad), and then drop knee down.
NotThamesWater
Got COVID so not running this week. Good opportunity to do some rehab / strengthening of itb, and general stretching. What are the best exercises for ITB and to open hip flexors?