Tfl stretch3/25/2023 Maintain your abs tight and proper low back posture during the exercise. This is a static stretch, meaning you stay in one position to stretch the muscle to a lengthened position. Roll over the TFL muscle that is situated on the side of your hip, right in front of the upper trochanter (the bone you can feel on the side of your hip), in an up and down motion. Standing TFL Stretch Since your TFL muscles are responsible for hip flexion and abduction, this stretch will involve hip extension and adduction. Take a side position with the outside of the hip over the foam roller and your other leg in front for support. Hold the stretch and slowly return to the initial position. Slightly turn your body towards the side of the front leg until you feel a stretch on the exterior side of the back leg. Bend forward as far as possible without bending your knees. Stand and cross one leg in front of the other. Then push the hips out to the side and raise your arm overhead until a stretch is felt on the outside of the hip. While standing on the involved leg, cross your opposite leg behind your support leg. While standing on the involved leg, cross your opposite leg in front then push the hips out to the side until a stretch is felt on the outside of the hip. Let your right hip ”bang” lightly into the wall and then immediately returns to the start position.ĭo not hold the reaching position (on the wall). Rotate the buttocks toward the wall as you reach out to the left with your hands and flex the knees, drop the hips and maintain a neutral lumbar spine. Stand 15 to 30 cm (6 inches to 1 foot) from the wall with the right shoulder closest to the wall. Support your weight on the wall (same side) and through the opposite leg. Stand and slightly bend the knees and press your hip out to the side. Keep the foot of the stretched leg pointed forward or, if possible, slightly toward the wall. Stand next to a wall with the involved leg toward the wall.Ĭross over the uninvolved leg in front and push your hips towards the wall until you feel a stretch on the side of your thigh and buttocks. Maintain the position for the recommended time. Hold your knee with the opposite arm and pull your knee across your chest towards the opposite shoulder until you feel a stretch on the outside leg and/or buttock. Sit with your back straight and cross one leg over the other. Slowly lean back and towards the side to feel a stretch. On all fours, place one knee over the midline and on the opposite side of the other knee. You can help yourself with your top arm to maintain the position by placing the hand on the bed. Hold the position when you feel a comfortable stretch along the side of your hip/thigh. Keep the stretched leg close to the bed, without too much hip flexion. Keep your pelvis vertical and trunk aligned do not go into rotation. Place a pillow under your head for comfort and drop your top leg off the side of the bed. An external rotation is a somewhat common movement. Lie on your side on the side of a bed with your leg to stretch on top. The stretch rotates your hips two different ways, creating an external rotation on one hip and an internal rotation on the other. Hold the stretch for the recommended time. Pull the straight leg gently with the foot toward the inside until you feel a stretch on the external portion of the straight leg. Keep one leg straight and cross the opposite foot over that leg-at the tibia level.
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