How To Stretch And Release The TFL (Tensor Fascia Lata)

In this post:


Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey it's Nick Ortego here and I'm
going to show you how to stretch and
release a little muscle in your hip that
has a big effect on your entire kinetic
chain. It's called the tensor fascia
latae or TFL for short. If it's tight or
short, it can be a culprit in IT band
syndrome. It can also throw the mechanics of
your hip out of whack while you're
running, which will lead to possibly knee
pain and other problems. But the way to
stretch it is to bend both knees and
then take one shin and place it under
the other leg. So it's kind of like
figure four except the ankle is under
the knee. Then I take my knee line it
up with the hip. And then start to lay on
my back. So from here what I want to do
is be sure that my opposite hip opposite
side of my pelvis is down as much as I
can take it down. This knee, I want it
to be pushed as low as I can to the ground
I'm stretching out that tensor
fasciae latae right there. I'll show you
this angle. I've got this hip down,
this knee pushing it as low as I can.
After I do that I can massage right
under the iliac crest.
That's my pelvis bone and a little bit
to the front side. I can massage that
muscle, apply a little bit of pressure to
it with my fingers,
and release it as I'm stretching it. If
it's tight you may see that your knee
doesn't want to go that way or that your
opposite hip is wanting to rise up a
little bit. Play around with that.
Try for about a minute or two at a time.
You got any benefit from this video?
Then leave a comment below. If you'd
like to get more content that's not
available on the blog or the regular
YouTube channel, then click the link
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