Weekly Hip Stretch – Tensor Fasciae Latae
This week’s stretch isn’t really a stretch at all – it’s a release. But, I’m including releases in this series because they both feel good and are good for your hips.
Get ready, we’re going to release your tensor fasciae latae (TFL).
Illuminate me…
The TFL contributes to hip movements like flexion, abduction and internal rotation. Plus, it’s a key muscle for hip (and knee) stability.
But, one reason this muscle is so relevant to you, is its tendon is the iliotibial band (IT band) which is long, wide and runs down the outside of your thigh and across the knee. You may hear talk of someone “rolling out the IT band” (we’ll be doing this later in the series) because it feels tight.
Doing myofascial release on the on the TFL also helps the IT band, which means it helps the hip and the knee.
Try it…
What you’ll need:
A wall
A ball:
- Pinky ball (Google it)
- Tennis ball
- Lacrosse ball (if you’re brave)
- Dog ball
- Dryer ball
- Any small ball with some density
Here’s the release. Try it, then do some moving afterwards. Anything that uses the hips. Squats or lunges are great.
As always, go slowly and listen to your body.
Wishing you happy hips!