IlioTibial Band Stretch Sitting as shown, cross one leg over the knee so that the foot is running parallel with the leg. Turn away from the knee and with your opposite elbow push the knee further out. Push and twist to a tension of comfort, relax, hold for 10 seconds. Do the other side and repeat the sequence. For those with low back/hip pain, instead of using the elbow to push away the knee, place both hands on the floor. Slowly walk your hands around to your back as far as it is comfortable. Breathe normally, relax, hold for ten (10) seconds. You may hear/feel your SI joint pop.