3 Unique Tensor Fasciae Latae (TFL) Stretches

3 Unique Tensor Fasciae Latae (TFL) Stretches


in today’s video we’re going to go
through a couple of tests to see if you’re a TfL muscle is tight and then
three unique tensor fasciae latae stretches to loosen it up yo what’s up
Eric Wong here from precision movement and today we’re going to go through a
couple of tests to see if your tensor fasciae a lot of muscle is tight and
also three unique exercises to stretch and to mobilize that guy out to let it
lengthen out okay I use the term stretch loosely here okay so first of all if
you’ve got pain in the tensor fasciae latae you don’t necessarily want to get
into stretching right away you want to make sure you understand what’s causing
the pain in the first place okay what’s the root cause of that pain so if you’ve
got pain in the tensor fasciae latae first check out my video on tensor
fasciae a lot of pain which I’ll link to right up here on YouTube here okay
because that is going to give you that understanding that you need to
understand first before you get into exercises stretches or anything to do
with getting rid of that pain for good okay so now if you don’t have pain or if
you know that you do need to stretch out the tensor fasciae latae or if you feel
like you’ve got it stretch out the tensor fasciae latae let’s first talk
about a couple of indicators of tensor fasciae latae tightness okay so the
first indicator is pelvic position okay so if you have an anterior pelvic tilt
so sticking out like that is that as if your pelvis is dropping water out the
front of it and if your pelvis is a bowl it’s dropping water out the front that’s
an anterior pelvic tilt then you might have tensor fasciae latae tightness
okay one way to test that is to go back to a wall and just stand with your heels
against the wall good posture stick a hand in between your low back and the
wall and if you can just kind of snugly fit your hand in there that’s a good
neutral posture if you’ve got a lot of space in between your hand in the wall
then likely I have an anterior pelvic tilt then if it’s kind of tight or you
can’t even fit your hand back there that’s a posterior pelvic tilt okay so
that’s a quick test to see if you’ve gotten anterior pelvic tilt now
if you only that’s for bilateral tightness of the TFL so we’ve got
tightness in both tensor fasciae latae muscles another way to test that with
anterior pelvic tilt is you start with your feet about two inches from the wall
bring your feet right together and then actively try to posterior tilt
your pelvis and flatten your lumbar spine against a wall so with this your
heads got to touch your thoracic spine got to touch and then you flat note the
lumbar spine and if you can flatten the lumbar spine out against the wall with
your feet together like this you likely don’t have tight TFL muscles okay if
they’re painful or they’re sore they feel like they’re tight definitely check
out that other video okay if you can now if you cannot flatten your lumbar spine
now listen you try it out can’t flatten the spine out and then you do it again
but this time go shoulder-width with the feet same position about two inches from
the wall head touching shoulder blades touching and then try to posterior
pelvic tilt and let’s say you can flatten it out then that’s a really good
indicator that you have TFL tightness okay because when you adduct like so
that tightens up the TFL and that prevents you from flattening the lumbar
spine out because it’ll prevent posterior pelvic tilt but when you have
your feet shoulder width apart that loosens up the TFL so that it doesn’t
restrict your posterior pelvic tilt anymore okay so that’s a little test for
bilateral tightness now unilateral tightness if you’ve got one tight muscle
you probably feel it but what you’ll notice if you look in a mirror is that
one hip will be lower than the other okay so if this is my pelvis you’ll be
tilted like that on the tight side we’ll be over here okay the tight hip will be
dropped so that’s if you have unilateral tightness so just look in the mirror
check it out and see if you’ve got a pelvic drop on one side if so you’re
likely got a tight TFL on that side okay so now that we’ve gone through the tests
let’s go through a few different techniques the first is a really basic
static stretch now the most common static stretch I see is people on the
wall across their foot over top so I’m stretching
this TFL here and then they’ll throw their body over to the side like this
okay now this is okay but this is going to hit likely more glute medius and it’s
gonna hit more the lateral torso musculature okay
so I’ve come up with a better static stretch for TFL tightness so what you
want to do is we’re basically doing the opposite motions of the TFL we’re
getting into the opposite position so the TFL does hip flexion it does
abduction and it does hip internal rotation okay so we’re gonna go into hip
extension so I say I’m stretching this this TFL right here and go into hip
extension I’m gonna go into external rotation of the hip and then I’m gonna
go into adduction okay and from here I just drive my hip forward and I try to
keep my pelvis square and this is how we’re gonna stretch out the TFL a little
bit better okay so we’re going into external rotation okay extension so we
step back and then adduction of the hip and then from there I just drive the
hips forward keeping my pelvis square the pelvis will want to open up like
this that’s not going to work we got to keep the pelvis rotated even in this way
a little bit more to stretch out that TFL okay so that’s a simple static
stretch for the TFL the next technique is just like the tests that I showed you
for anterior pelvic tilt so what you’re going to do is you’re gonna do the same
thing but you’re gonna find where’s that level where I cannot flatten my lumbar
spine against the wall so if you test positive
it was feet together but there’s going to be a distance between your feet where
it’s like okay six inches is where I cannot flat note against the wall
from there you want to go in about an inch and then work the same movement
posterior pelvic tilt so now it’s an active stretch we’re actively stretching
the TFL by contracting the abdominals the glutes to get into posterior tilt
and knees stay straight feet are pointing straight ahead and we hold it
for 30 seconds do this for five repetitions and this is as opposed to
stretching the muscle statically like in the first stretch now we’re stretching
it through reciprocal inhibition and relaxation neuromuscular 30
seconds you can do five repetitions okay every time you do this you might find oh
I can get a little bit closer you’ll get a little bit closer once your feet are
able to get right close together then you know you restored length so I
really like that stretch because it’s active first of all and it’s progressive
you can see your progress as your feet get closer and you can still maintain
the lumbar spine you see your progress as you go so it’s motivating that way
alright finally last stretch it’s the four point active TFL stretch so getting
into the four point position here now I’m going to aim for this TFL we’re
gonna do the same thing as we did for the static stretch but now we’re gonna
do it actively so get a nice stable position turn the elbows down
neutral spine chin is tucked okay then we’re going to go into hip extension
external rotation and adduction okay make sure you’re not moving from the
spine just from the hip so you’re not gonna get the leg up here cuz that’s
all lumbar spine we’re just gonna go extension external rotation adduction
your hip move may keep the abdominals nice and tight keep the pelvis square to
the floor and hold it okay holds for five to ten seconds three to
six reps and you’re good to go I definitely do both sides just to keep
that strength balance from left to right okay so that technique I like because
it’s again it’s an active technique working the muscles that will lengthen
that TFL through their own strength as opposed to through gravity which
in this one okay I’m just driving gravity in wet basically pulling the
muscle apart this way it’s my muscles are activating and you get that
neuromuscular reciprocal inhibition working with you for you as well okay so
there you have three unique stretches for the tensor fasciae latae remember if
you’ve got pain you’ve got to check out the other video and article that I’ve
got for you so click through to that I’ll link to it at the end of this video
otherwise if you just got a tight TFL use these stretches and it’ll be
loosened up in no time

15 Replies to “3 Unique Tensor Fasciae Latae (TFL) Stretches”

  1. I've subscribed to many fitness channels over the years and I have to say your content is a level above most others Really impressive.

  2. I have ready for this?….. tight tfl inactive/weak/tight glute alll on my left side. right side i have pain during hip flexion from tendonitis in hip. And my quad/glute/hip/psoas etc is all much weaker compared to my left. I get SI joint pain on right side, a straight leg raise on my right side is uncomfortable.
    i always contributed all my problems on the right leg from my surgery. but is it possibly my absurdly tight/painful tfl on my left is causing a severe tilt creating all my pelvic problems? it feels as if the side with the tight tfl is pulling down and hiking my opposite side up. so that leg is just weaker in general now. and cause of the severe tight tfl i cant rotate my leg enough to stretch my glute . the tfl on the left side is blatantly large and i feel it during anything from walking sitting standing etc. I was an athlete before all these problems arose. and 2 surgeons 4 chiros and 3 diff therapist are all not doing anything for me. Can i email you ive exhausted many options, and im 25 and the last almost 4 years have been chronic pain and i feel my youth leaving me and im very upset.

  3. Thanks for the vid coach e! Between your exercises and Matt Hsu's from Upright Health i am finally figuring out how to fix my hip impingement that has hindered me for 3 years now. You guys seem to have some similar philosophies.

  4. Hi! Thanks for the great content! Question – What if with the wider stance you still can’t get the lumbar spine to touch the wall? Or if I have to bend the knees to get to get it to touch the wall?

  5. Hey Precision movement, would you start making videos on full body mobility routines. I believe this would help me along subscriber's a lot. Thanks in advance

  6. I have a lateral pelvic tilt, left TFL is very very tight causing IT band pain down that leg immensely. The right leg feels longer than the left but it’s due to the lateral tilt. These stretches apply to me?

  7. You are brilliant! What a superb understanding of the human mechanics you have!! I have NEVER come across your simple TFL stretches anywhere. Relieved my TFL pain right away. Thank you so much for making this information available!

  8. Looking for some advice. Having problems doing any activity and currently off work because of this.

    Left sides pain from shoulder blade down to hip. If I do any exercise this pain goes from 4/10 to 10/10 pain extends to my knee and it eases off and goes back down to 4/10 after 2-3 days. When I say exercise I mean a 10 min walk.
    Before this I was really active played alot of football(soccer) and had increased my amount of jogging.

    So my shoulder blade left side.
    Lower back left side
    Left hip area
    Left knee (after exercise)

    My full left buttock generally feels fatter than the right and this gives me the feeling on my left leg being longer.
    There is a really tender spot around my tfl to touch but when I stretch I don’t feel anything.

    I have no thigh strength , so if im seated, raise my left leg someone can easily push it down and I offer no resistance l.
    Also have shooting pain in side if I try to i internally rotate my left leg.

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