Tensor fasciae latae stretch (TFL Stretching): Health benefits, types and how to do?

Tensor fasciae latae stretch is an important exercise to improve flexibility of your hip region, This helps to reduce the risk of injuries and also have many health benefits.

What is tensor fasciae latae stretch?

The tensor fasciae latae is a muscle of the proximal anterolateral thigh situated between the superficial and deep fibers of the iliotibial band. The TFL muscle is around 15cm in length.
The TFL works in combine with the gluteus maximus, gluteus medius, and gluteus minimus in a variety of hip motions, including internal rotation, abduction, and flexion.
It also assists in knee flexion and lateral rotation.
The TFL is assisting in pelvis stability during standing and walking. Stretching of TFL gives you so many good results which helps you in daily activities.

What is the Health benefits of TFL stretches?

There are certain benefits you can achieve by doing TFL stretch:

• This helps in increasing the range of motion of the hip joint, especially, medial rotation and abduction, flexion.
• It stabilizes the hip and knee joint during extension.
• It mainly works during walking.
• It improves daily activities such as kicking, jumping.
• It helps to maintain balance during single-leg activities.
• It increases the flexibility and mobility of the muscle.
• Improves blood circulation.

What are the types of TFL stretch?

There are various techniques that you can use for TFL stretch

• Lying abductor stretch
• Hip circle stretch
• Lying leg hanging stretch
• Standing balance outer hip stretch
• Standing leg cross abductor stretch
• Leaning abductor stretch
• Iron cross stretch
• Static standing TFL stretch
• Quadruped active TFL stretch
• Lunge TFL Stretch
• Kneeling Lunge
• The Pretzel
• Side Lie Knee Bend
• Side-lying TFL stretch
• Active Tensor fascia latae stretch

Lying abductor stretch

How to stretch: Take a side-lying position on one side then support yourself by putting your one hand on a floor.
Raise your outer leg upward and place your foot on a floor with the toes facing opposite to you.
Move the hips into the extended leg to get a perfect stretch in the TFL.
Hold for 20 -25 seconds and switch to the opposite side.
Repeat 2-3 repetitions on each side.

Hip circle stretch

How to stretch: Take a standing position with your feet around hip-width apart and your hands placed on your hips.
Gently move the hips in a circular motion and make full circles.
During this motion, you feel stretched into TFL.
Repeat for 10 repetitions with 2 -3 sets then switches directions.
Slowly increase the diameter of the circles.

Lying leg hanging stretch

How to stretch: Take a side-lying position on one side on a bench or a bed, at the edge of this object.
Put one hand under your head for support.
Now lower down your upper leg at the edge of the bench or bed.
When your feel stretch into TFL, hold there for 30-60 seconds and do it 2- 3 times.
Then switch to the other side.

Standing balance outer hip stretch

How to stretch: Stand tall with your feet should be hip-width apart.
Bring up your right leg and bend the knee, holding your ankle.
You have to use your right hand for holding your ankle and your left hand to hold a static object for support.
Gently lean towards your right side to feel the stretch into TFL.
Keep that position for 30 seconds and perform 2-3 times.
Then switch your sides.

Standing leg cross abductor stretch

How to stretch: Stand tall with your feet should be hip-width apart.
Bring your left leg behind you crossing past your right foot.
You can use the wall or another static object for support.
Transfer your weight through the left leg that is crossed behind, driving the hips forward.
Maintain the position for 30-60 seconds and do 2-3 times on each side.
Then switch your sides by crossing your right leg in front of the left leg.

Leaning abductor stretch

How to stretch: Take a standing position next to a wall with your feet should be closed together.
Put your hand on the wall for extra support.
Transfer your body weight towards your outer hip.
Hold that pose for 30-60 seconds to feel a good stretch and do 2-3 times.
Switch to the opposite side.

Iron cross stretch

How to stretch: Take a lying position on a floor with your hands out at your sides.
Raise your right leg over placing your leg on the opposite side of the body.
Try maintaining your pelvis forward and lower back on the floor.
Hold it for 30-60 seconds and perform 2-3 repetitions on each side.
Then switch to the other side.

Static standing TFL stretch

How to stretch: Take a standing position in a staggered stance with your foot behind pointing outward and rotating the hip at 45 degrees angle.
Contract the glutes transferring your body weight forward until you feel the stretch in TFL.
Reach up across and back with the arm on the stretching side.
Keep that position for 30 seconds and do 2-3 sets.
Switch to other sides.

Quadruped active TFL stretch

How to stretch: Get down on the floor with hands placed under the shoulders and knees under your hips.
Extend your right leg behind you by contracting your glutes.
Now do an external rotation of the hip pointing the toes out at 45 degrees angle.
Maintaining a neutral spine adducts your hip.
Keep it for 30 seconds and 2-3 repetitions.
Switch to another side.

Lunge TFL Stretch

How to stretch: Take a lunge position with your hands on the hip.
Put one leg forward by bending at your knee and another leg is straight backwards.
The straight leg should be your stretching leg.
Assure to have your both feet in a line with each other.
Maintain the pelvis facing forwards at all times.
Tilt the pelvis backwards and move your hip forwards.
Lunge forwards.
Move the hips out towards the side of your back leg.
When you feel stretched, hold there for 30 seconds.

Kneeling Lunge

How to stretch: Take a kneeling lunge position.
Put a pillow underneath your knee.
Assure to have both feet in line with each other.
Maintain the pelvis facing forwards during the stretch.
Tilt the pelvis backwards.
Tuck your tailbone underneath you.
Move the hips forwards.
Lunge forwards.
Push the hips out towards the same side of the back leg.

The Pretzel

How to stretch: Take a supine position on the ground.
Gently bend the knee.
Move your knee to fall towards the center.
Put the other foot on the outside of your knee.
Push your knee down towards the floor.
Tuck the tail bone underneath you and push the hips forwards.
Keep there 30 seconds and repeat.

Side Lie Knee Bend

How to stretch: Take a side-lying position on one side.
The hip on the upper side is stretching.
Bend the knee backwards.
Hold onto the ankle and pull the foot towards the buttock.
Try to bring the leg back as much as possible without arching the lower back.
Engage the buttocks and move your hips forwards.
Let the knee drop towards the floor.
When you feel stretched into TFL, stop there and hold 30 seconds.

What are the safety matters you should take care of?

There are certain things you should need to take care of:

• Never think of stretching as a warm up. You might hurt yourself if you stretch cold muscles. Before stretching, warm-up with light walking, biking or jogging at low intensity for 5 to 10 minutes. A much better idea is to stretch your muscles, after workout when the muscles are warm.
• Don’t bounce. do stretching in a smooth movement, without bounce. Bouncing during a stretch can injure the muscle and cause muscle tightness.
• Hold your stretch. Breathe normally and hold every stretch for around 30 seconds; in problem parts, you need to hold for about 60 seconds.
• Don’t aim for pain. Imagine feeling tension during the stretch, not pain.
• Perform stretching regularly, at least 2 -3 times a week.
• Don’t skip stretching. because it will help to increase the range of motion. If you skip, it may decrease the motion.