3 Unique Tensor Fasciae Latae (TFL) Stretches

Summary by Krater

This video explains how to test for tensor fasciae latae (TFL) tightness using wall tests and demonstrates three unique stretches to lengthen and mobilize the TFL. It concludes with actionable stretches to improve hip mobility and relieve tightness.

From the video

Answers: How do I know if my TFL is tight and how do I stretch it?

• tensor fasciae latae tightness tests
• tensor fasciae latae stretches
• pelvic tilt assessment
• hip mobility exercises

Exercises

• static TFL stretch · wall
• active TFL stretch against wall · wall · 5 repetitions of 30 s hold
• four-point active TFL stretch · mat · 3 to 6 reps of 5 to 10 s hold

What it concludes

• An anterior pelvic tilt and difficulty flattening the lumbar spine against a wall can indicate tight TFL muscles.
• Performing the opposite motions of the TFL (hip extension, external rotation, and adduction) provides an effective static stretch.
• Active wall stretches use neuromuscular reciprocal inhibition and relaxation to safely lengthen the TFL.