This weblog publish will undergo the ten greatest Tensor Fasciae Latae stretches.

The Tensor Fasciae Latae (or TFL for brief) is a muscle within the hip that’s generally tight/stiff.

Disclaimer: The content material offered on this weblog publish just isn’t meant for use as an alternative to skilled recommendation, prognosis or remedy. It exists for informational functions solely. Use of the content material supplied is at your sole threat. For extra data: Medical disclaimer.

How do I do know if the TFL is tight?

Listed below are 2 easy exams that you would be able to carry out to find out if there’s tightness in your TFL muscle.

a) Ober’s check (self check)

Instruction:

  • Lie down on the facet.
    • (The higher leg can be examined.)
  • On the decrease leg, have the hip and knee bent to 90 levels.
  • Carry out the next actions with out transferring your pelvis. Hold the pelvis stage.
    • Elevate up your higher leg.
    • Carry it backwards with out arching your decrease again.
    • Let it drop down.
  • (Don’t let the pelvis tilt or rotate as this will produce unreliable outcomes.)
  • Assess knee place.

Outcomes: If the higher knee is unable to drop previous the mid line of your physique, this may occasionally recommend that the TFL muscle is tight.

b) Thomas Take a look at

thomas test for tight tfl

Directions:

  • Lie down in your again.
  • Maintain each knees collectively in direction of your chest.
  • While protecting one knee in direction of your chest, let the opposite leg drop down.
  • Be aware of the leg place.
  • Repeat on either side.

Outcomes: If the dropped leg tracks in direction of the surface, this may occasionally recommend that the TFL is tight.

What causes a decent Tensor Fasciae Latae?

With out addressing the primary explanation for tightness, the tensor fasciae latae stretches will solely briefly loosen up the muscle.

Widespread causes:

  • Extended sitting (This can be a widespread trigger!)
  • Standing shifted in direction of one facet
  • Over use throughout sport (Operating, kicking, biking and so on)
  • Weak hip flexors
  • Weak hip abductors
  • Sure posture (see beneath)

What’s the impact on the posture?

Tightness within the TFL muscle could also be concerned with the next postures:

a) Rotated pelvis

rotated pelvis

A tighter TFL on one facet could cause the pelvis to rotate towards the opposite side.

b) Anterior pelvic tilt

anterior pelvic tilt

If the TFL is tight on either side, this may end up in the pelvis tipping forwards.

c) Lateral pelvic tilt

lateral pelvic tilt

Because the TFL can be a hip abductor, tightness on this muscle can result in uneven hips.

d) Knee valgus

knee valgus

Because the TFL can be a hip inside rotator, tightness on this muscle can result in the knee falling towards the mid line of the physique.

e) Poor glute activation

Tightness of the TFL can restrict the quantity of extension that’s obtainable within the hip joint.

This could stop the glute muscle tissue from partaking within the full vary.

f) Altered Strolling sample

A good TFL can shift the physique in direction of the alternative facet because the hip goes into extension.

The ten greatest Tensor Fasciae Latae stretches

With the next stretches for the Tensor Fasciae Latae, it is crucial that you just FEEL a agency stretch sensation straight within the muscle. Maintain every stretch for at least 30 seconds.

1. Launch the TFL

Performing a launch on this muscle will assist make the next Tensor Fasciae Latae stretches be much more efficient!

how to release the TFL

Directions:

  • Find the muscle stomach of the Tensor Fasciae Latae.
    • (Use Google if you’re undecided the place this muscle is positioned.)
  • While mendacity on the ground, place the TFL straight on prime of a therapeutic massage ball.
  • Apply an applicable quantity of your physique weight onto the ball.
  • Make certain to cowl the complete muscle stomach.
  • Proceed for 1 minute.

2. Standing knee bend

standing tensor fasciae latae stretch

Directions:

  • Rise up and maintain onto one thing for steadiness.
  • Bend your knee backwards.
  • Maintain onto your ankle and pull your foot in direction of your buttock.
  • Hold your knees collectively and aligned with each other.
  • Have interaction your buttocks and push your hips forwards.
  • Push your hips in direction of the facet you might be stretching.

3. Cross over facet lean on wall

tensor fasciae latae stretch against wall

Directions:

  • Stand sideways in direction of a wall.
    • The hip you can be stretching is closest to the wall.
  • Place your hand on the wall for help.
  • Place the foot that’s closest to the wall (the one which you can be stretching) to the alternative facet of the opposite foot.
  • While putting most of your weight via the leg furthest from the wall, drive your hips forwards.
  • Hold the pelvis dealing with forwards all through this stretch.
  • Lean your pelvis in direction of the wall.

4. Lunge

 tensor fasciae latae stretch

Directions:

  • Assume a lunge place along with your palms in your hips.
    • (The leg on the again would be the facet that’s stretched.)
  • Make certain to have each toes in keeping with one another.
  • Hold your pelvis dealing with forwards always.
  • Tilt your pelvis backwards and push your hips forwards.
  • Lunge forwards.
  • Push your hips out in direction of the facet of the again leg.

5. Kneeling lunge

kneeling tensor fasciae latae stretch

Directions:

  • Assume a kneeling lunge place.
    • Use a pillow beneath the knee.
  • Make certain to have each toes in keeping with one another.
  • Hold your pelvis dealing with forwards all through the stretch.
  • Tilt your pelvis backwards.
    • “Tuck the tailbone beneath you.”
  • Drive the hips forwards.
  • Lunge forwards.
  • Push your hips out in direction of the identical facet of your again leg.

6. Deep cross over

stretches for the tfl

Directions:

  • Assume the place as above.

7. The Pretzel

tfl stretch on the floor

Directions:

  • Lie down on the ground dealing with upwards.
  • Barely bend your knee.
  • Permit the knee to fall in direction of the mid line.
  • Place the opposite foot on the surface of the knee.
  • Push the knee down in direction of the bottom.
  • Tuck your tail bone beneath you and push your hips forwards.

8. Facet lie knee bend

side lie tensor fasciae latae stretches

Directions:

  • Lie down in your facet.
    • The hip on the higher facet can be stretched.
  • Bend your knee backwards.
  • Maintain onto your ankle and pull your foot in direction of your buttock.
  • Attempt to deliver your leg backwards so far as attainable with out arching your decrease again.
  • Have interaction your buttocks and push your hips forwards.
  • Let the knee drop in direction of the bottom.

9. Eccentric load

eccentric tfl loading

Directions:

  • Stand sideways in direction of a wall.
    • The hip you can be stretching is closest to the wall.
  • Place your hand on the wall for help.
  • Place the foot that’s closest to the wall to the alternative facet of the opposite foot.
  • Elevate up the foot closest to the wall in order that your whole weight is on the outer leg.
  • Hold your pelvis dealing with forwards always. Don’t enable the pelvis to rotate.
  • Have interaction your buttocks and push your hips forwards with out arching your decrease again.
  • Lean your pelvis in direction of the wall.
  • Repeat 20 instances.

10. Glute activation

By activating the glutes, the goal is to get the Tensor Fasciae Latae to loosen up.

glute activation

Directions:

  • Rise up proper.
  • Have your toes in keeping with one another.
    • (The again leg can be focused.)
  • Place your weight within the leg that’s on the entrance.
  • Carry your again leg backwards.
  • Intention to FEEL your glutes interact.
  • Don’t lengthen your decrease again.
  • Repeat 30 instances.
  • For extra workouts: Glute Activation Exercises.

Conclusion

The Tensor Fasciae Latae is a muscle that may normally profit from stretch!

When performing a stretch, it is crucial that you would be able to FEEL the stretch sensation straight over the TFL.


What to do subsequent

1. Any questions?… (Depart me a remark down beneath.)

2. Come be a part of me on the Facebook page. Let’s communicate!

3. Begin doing the Tensor Fasciae Latae stretches!