https://i.ytimg.com/vi/lsvCMffkmKM/maxresdefault.jpg

https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images...

All for 3x45s holds. Don't overdo it to the point where you are sore from stretching.

I also stretched my hamstrings and hip flexors. I do believe that it's all related. Specifically, I know that hip flexor tightness and weak glutes can put more strain on the IT band.

You can strengthen glutes with planks, glute bridges, and step ups.