Muscle stretching

a tri athelete freind of mine asked me to see if anyone has a stretch that would work for loosing up the outside thigh (sorry dont know what thats called)
Any ideas?

The outside of the thigh ITB is a ligament like connective tissue that is a continuum of your gluteus maximus and tensor fascia latae (TFL-pocket muscle as it is the same on the same place as side pockets). It is a ligament hence it has a limited blood supply and stretching or rolling it is not really beneficial apart from the pain caused. The main issue why this is tight and people get knee pains tend to be the tightness in the glut max and TLF. So the best suggestion would be to trigger point these two muscles. The massage will release them and these will stop pulling on the ITB. Simple.
Another thing that might help is the friction longitudinal alongside the ITB just to lift it away slightly.

ITB stretching:

Standing, cross one leg over the other and try to touch your toes - feet should still be pretty close together.

Standing, cross one leg over the other, feet should end up about a foot apart maybe more, reach up and back over towards whichever leg is rear with the same arm, eg. right leg crossed over left leg with left arm reaching up and over to the right.

Best thing for tight ITB though, rollers and physio!

I would suggest better stretch:
For the right tfl: Standing sideways towards the wall, feet crossed with the right foot in front of the left, try touch the wall with your right arm extended above the head. So you sort of in this shape ) . You should feel the stretch in your right tfl.
Same applies for the other side.
If needed more visual I can post picture.

yep, for ITB buy a thing called the quadballer made by trigger point therapies

Trigger point therapy stuff is little bit pricey so nice suggestion for targeting the tight muscles and also to stretch is a lacross ball (or more intense golf ball).