Check out this video on exercises to decrease tension in your neck muscles.
Iliotibial Band Syndrome is pain at the outer part of the knee, thigh or hip. It is usually caused by overuse and it is often seen in runners. Other causes may be from excessive pronation of the foot, tight buttock muscles, poor running form, bowed legs or a leg length discrepancy. If you have pain at the outer part of your leg and it continues with daily activities and running, you need to consult a physical therapist.
Check out the below video on how to squat:
Check out the video below on Foam Rolling the IT Band. Please note, you first roll the whole length of the IT Band to determine what part of the muscle is tight. Once you find tight areas within the muscle, you concentrate on those areas by performing small rolling or sustained pressure over the area. Spend no more than 2 minutes on each area of tightness.