How to Do
How to Do Standing Tfl Stretch Tensor Fasciae Latae
The standing tfl stretch tensor fasciae latae should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing tfl stretch tensor fasciae latae.
Beginning
Beginning Standing Tfl Stretch
1. On your back, lie down.
2. Maintain one leg's straightness while crossing the opposite foot over it at the tibia level.
3. Pull the straight leg gently toward the inside with the foot until the external portion of the straight leg stretches.
4. Hold the stretch for the amount of time indicated.
Movement
Standing Tfl Stretch Movement
1. Lie on your side on a bed's side with your leg stretched out on top.
2. For added comfort, place a pillow behind your head and lift your top leg off the bed's side.
3. Do not move into rotation; keep your pelvis vertical and your trunk aligned.
4. Keep the stretched leg close to the bed, without too much hip flexion
5. When you feel a comfortable stretch down the side of your hip/thigh, hold the position.
6. By placing your top arm on the bed, you can assist yourself in maintaining the position.
Benefits
Standing Tfl Stretch Benefits
The TFL collaborates with a number of muscle groups to help with hip and knee movement and stabilization.
