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

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
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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VIP Club. Thank you.

How To Gently Stretch The Hip Flexors

In this post:

  • a relaxing way to gently stretch the hip flexor muscles– the psoas, illiacus, and rectus femoris–without compressing the hip joint.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey it’s Nick Ortego here. I’m gonna
show you how to do nice easy gentle hip
flexor stretch using a table. You
can do this on the edge of your bed as
well.
It’s gonna be in the Thomas Test
positions. That’s a way that we
trainers sometimes use to look at
whether you need to stretch your hip
flexors. Just sit on the edge of
the table or a bed, pull your knees up.
Make sure your butt’s really close to
the edge so that you can hang one leg
off like this. And from here you want to
pull your knee toward your chest such
that your lower back flattens out. Then
you’re looking at the leg that’s hanging.
The weight of the leg is gonna give you
a gentle hip flexor stretch. Also if you
want to test it: if your leg’s not hanging
at parallel with the floor, if it’s a
little higher than parallel with the
floor, that’s an indicator that your hip
flexors are tight and needs some
stretching. Also if your shin is hanging
like this more than like this. It’s not
really vertical, if it’s kind of 20
degrees or so away from vertical it’s an
indicator that your two-joint hip
flexors (ie your rectus femoris and your
quad) is tight and could use some
stretching. Then you just hang the
other side off and breathe in a slow
gentle way allow your abdomen to expand
on the inhale see the abdomen is expanding
on the inhale and retracting on the
exhale
On that kind of stretch it’s pretty
gentle you can go for a longer duration
You can go for like two three even up to
five minutes and it won’t be a problem
Another way that you can intensify it a
little bit as if you take ankle weights
put an ankle weight on the leg you’re
trying to stretch. This is a three pound
ankle weight. I wouldn’t go above like a
five pound ankle weight. Then just
let that leg hang so the weight of the
leg plus the weight of the ankle weight
is helping you stretch your hip flexors.
Give that try and if you got any benefit
from this video leave a comment below. If you like to get more content that’s
not available on the blog or the regular
YouTube channel, then click the link
that’s connected to this video you’ll
have a chance to sign up for the Run
Better Now VIP club.

How To Use The DCT Proflex: Calf Stretch

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Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey it’s Nick Ortego here. I’m going to
show you how to use this thing. It’s
called the DCT proflex. I’m gonna put a
link where you can get this thing in the
description of this video. It’s
basically a way to give yourself
leverage when you’re doing a calf stretch,
or an ankle range of motion exercise.
It straps on kind of like a boot. You can
see the harness here. It comes in different sizes.
These straps that determine the size are
interchangeable. So the trainer model
comes with all the sizes and the
personal model comes with just the size
that you order. I found that sometimes
putting a towel in, a kind of flattened
out towel can help it get on your ankle
or your foot more securely just
depending on the size of your ankle and
foot. I’m gonna put that in there, so
there it is. And you really just put it
on like the boot. So you see, I got it on.
Pull the tongue up into my ankle, being
sure that the tongue is not has not slid
down toward the toes. Then pull the
strap and pull it over. It’s velcro. Now
my ankle can move. You want to feel like
your heel is back in that socket in
the back side of the boot apparatus.
After you move your ankle around a few
times you can pull it a little bit
tighter and get it more secure. So you go
into a position lying down on your back.
Then grab these straps. As you can
see, I can use these straps for leverage
to pull my ankle into dorsiflexion.
There’s a few ways that I like to do it
And the makers the dct pro flex. DCT is a
acronym for a dynamic contraction
therapy or training something along
those lines. They have a very specific
method where you pull into a stretch, and
then contract the muscle while it’s
being stretched. I’m not going to go into
that so much as just to show you the
different ways you can use this and if
you are more interested in the DCT
methods check out their website. They
have great courses about it. I haven’t
taken any of them yet, but very
interesting, very intriguing. So you can
start with just the leg on the floor and
pulling straps on both sides. So I’m just
pulling in dorsiflexion stretching
the calves. I can also pull more with one
side than the other. So I can throw some
inversion and eversion into the
dorsiflexion. I’ll pull it back you
can also pull it more to one side or the
other depending on which strap I’m
pulling with. So the way I like to do it
is just starting at the bottom. Legs are..
the leg that I’m stretching is on the
ground. The other knee can be bent or
straight and I just pull the toes back.
I also pull more on the inside to
get a little inversion and more on the
outside to get a little eversion. The
ankle is a multiplanar joint, it moves in
all three planes so stretching the
muscles that control
ankle motioned you should also stretch
them and those different planes. I can
also start to bring a little bit of a
hamstring stretch in, and I can choke up
the straps kind of wrap them around my
hands and then I can have my knees
straight, and I’m pulling the ankle into
dorsiflexion. Here another thing that I
can do is put both straps in one hand
and pull the leg over to that side. And
then I can put both straps in the other
hand and pull it over to the other side.
The inside and the outside trying to
keep my hips squared up and keep the
hips kind of flat I don’t want to be
turning, totally turning over, turning my
hips with my leg because then I’m not
moving the actual hip joint. But what
this tends to do is stretch all of the
tissue that is continuous with the
calves, all the fascial tissue that’s
continuous with the calf muscles, and the
Achilles tendon all the way up the chain.
If I pull it across my body, I’m
getting into the outside of the
hamstring and into the hip abductors and
the IT band. I pull it to the
outside of my body and getting more into
the adductors the inner hamstring and
these muscles on the inner thigh. After
I’ve gone through that method another
thing I like to do is bend the knee and
just pull it into dorsiflexion with the
knee bent. This way I’m getting a lot
more stretch on the soleus or the lower
calf muscle. I can keep
pulling the straps and start to
straighten out my knee and whenever I do,
I keep some tension on the calf. I’m shifting the stretch up into the
gastroc, the belly like muscle in the
calf and into the hamstrings.
I’m definitely a big fan of this DCT
proflex. I was a little skeptical if it would work
well but it’s probably the most
effective calf stretch method that I’ve
found that you can do on yourself. Some
of the FST methods that a
practitioner can do on you are
probably a little better,
but if you don’t have that availability,
the DCT Pro flex is an excellent tool.
I’m a big fan of it, been using it.
Ankle range of motion issues are a big
factor in a lot of injuries, so if you
can increase your ankle range of motion
you’re gonna be ahead of the game for
performance and injury prevention. I’m
also going to link to a video that shows
you how to see if you need to improve
ankle range of motion. That will be on
the end screen of this video. If you
got any benefit from this video or you’d
like to get more content that’s not
available on the blog or the regular
YouTube channel, then click the link that
I’m connecting to this video where
you’ll be able to sign up for the Run
Better Now VIP club.

Figure 4 Hip And Spinal Rotation Stretch

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Multiplanar Gastroc Calf Stretch

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Multiplanar Soleus Calf Stretch

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Enhanced Hip Flexor Stretch Exercise With Elastic Band

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey it’s Nick Ortego here. I’m going to
show you how to use a rubber band, big
rubber band looped around something
that’s immovable. One loop passed through
the other and pulled tight. I’m going to show you how to use
that to amplify your hip flexor
stretching. First thing you do is kind of
step one leg into it. Place the rubber
band around the middle of the thigh. Get
down on one knee. Now this rubber band
has a bit of tension on it right now.
It’s trying to pull me back. I’m having to
pull forward a little bit. I’ve got a knee
padad here. From there keep torso nice and
tall. And then tilt the pelvis back so
basically tucking the tailbone under. If
your pelvis is a bucket, spill
the bucket backwards. I’m not letting
my pelvis tilt forward like that and
tilting it back, tailbone tucking under
and just feel the stretch there. That’s
step number one is just feel the stretch by
first tilting the pelvis. you’ll be
engaging that glute on the side that
you’re stretching. Once you’re there
you’re feeling the stretch
you’re up tall and take one arm up. Reach
the arm up. You can then reach over
keeping the torso upright. There’s a tendency to reach forward when
you reach over. Reach up and then right we over. It’s to feel
more stretch in the hip flexors, psoas and
iliacus. Then from there while maintaining
all the previous steps: torso upright, hips
going forward, pelvis tilted backwards,
posterior pelvic tilt–
all those things. Reaching up and over
this or to turn, rotate your shoulders,
your torso, to the side you’re stretching.
All those things will combine to stretch
all the different fibers, most of the
different fibers in the iliacus
and psoas muscle group. Also
switch sides, do the same thing on the
other side. The key thing is just to be sure that
you’re building it up step by step and
you’re not letting go of the previous
steps in order to do the next step. So
once I tuck my tailbone under, once I
tilt the pelvis back, be sure that when I
reach my arm up I don’t lose that pelvic
tilt. That’s a common mistake. Got any
benefit from this video? Then leave a
comment below. If you’d like to get content
that’s not available on a blog or the
regular YouTube channel, then click the
link connected to this video you’ll
have a chance to sign up for the Run Better
Now VIP club.

Enhanced Calf Stretch Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Dynamic Hamstring Stretch Exercise With A Yoga Belt

In this post:

  • use a yoga belt to stretch and release your hamstrings.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Foam Roll Shoulder Range Of Motion Exercise

In this post:

  • support the health of your shoulders with this easy range of motion exercise.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel