Stand up straight, cross legs, bad behind good then lean down and to the opposite side of your bad leg. e.g right behind left leg, lean down and left until you feel the strech down right leg.

Other is sit down. Cradle bad leg like holding a baby and pull towards you. Also rock over your arse bone seems to help a bit too.

Sit down, legs out straight. Bring bad knee up and over the good leg and twist core to opposite side whilst pushing your elbow on leg. e.g put right leg over the left leg. Right knee bent. Turn to your right, put left elbow on right knee and push.

Another, sit at your desk at work. Cross your legs so the ankle of bad leg is on top of leg of good leg. Now push down on bad leg until you can fit it under the table. Jam it under and leave as long as is bearable. (probably not one you will find on the internet but worked for my left leg )

Any others that people have I would love to know. My descriptions are a bit vague but I reckon you can get the idea?

Also, if you have itbs on one leg and not the other, make sure that you stretch both legs. I didn't and managed to cure left only for it to re-appear in the right. Doh!!