What it does:
Relieves tightness in the glutes maximus muscles, which attach to the iliotibial (IT) band. The IT band originates from the tensor fasciae lata (TFL) muscle and the gluteus maximus. It is a thick band of connective tissue, which doesn’t contract, lengthen or shorten. So, keeping the glutes mobile and strong will help reduce your chances of pain, inflammation or injury in the IT band, especially after long runs.
Lie on your back and cross one knee over the other.
Keeping your head on floor hug your knees towards your chest.
Flex your feet, hold on to the ankles, and pull them towards your hips. If your ankles are not accessible, hold on to your shins.
Repeat with legs crossed the other way.