The Tensor Fasciae Latae (TFL) stretch is designed to target the outer hip and thigh region, helping to release tension in the iliotibial (IT) band and improve hip mobility. This stretch is particularly useful for runners, cyclists, and anyone experiencing tightness or discomfort in the lateral hip. Regular practice can support better movement mechanics and reduce the risk of overuse injuries.
- Come into a lying position on a soft surface such as a mat with the hands behind the head.
- Bend the knees so the feet are flat on the ground beyond hip width.
- Slowly drop one knee in towards the ground and hold for 1-3 seconds.
- Return to the start position and repeat on the opposing side.
- Ensure the shoulders and upper back stay flat on the ground.
- Repeat as per Physiotherapist’s guidelines.