Figure-4 TFL Stretch

The figure-4 TFL stretch will stretch the Tensor Fascia Lata, it is a muscle that supports the glutes as a hip stabilizer. When it is tight it can cause the hip to be less stable and lead to an overuse of the lower back or the knee to produce hip extension. Hip extension is how we produce force to stand up tall through the hips in a deadlift; or how we lockout hips/glutes during a Military Press or 1-Arm Push-up. The TFL turns into the Iliotibial band (you know that infamous IT band that everyone thinks they can lengthen with foam rolling). Stretching the TFL will take pressure off the lateral side of the knee and give you more access to your glutes so you can create force with your legs/hips.

This is a variation of the standing TFL stretch. The Figure-4 TFL stretch will stretch the muscle on the side of your hip that the infamous IT band originates from. Although you cannot stretch your IT band, really it’s true. It doesn’t matter how much you foam roll it, it does not lengthen. But you can influence the muscles that it comes out of. This stretch will open your lateral hip musculature to help you get more glute activation. When you do this stretch you are also getting some great rotation through your thoracic spine. Thoracic mobility is important for shoulder and neck health, and helps provide more freedom to the shoulder for overhead lifts like Military Press, Handstand Push-up, and Pull-up/Chin-up. Lots going on in this one. If your head doesn’t lay comfortably on the floor, or you find your neck to be very arched; elevate your head on a pillow.

Fig-4 TFL (2-4 sets of 60sec each side or 8-10 reps each side)

• Start laying down on the floor with both knees bent and your soles flat on the floor
  Cross your right ankle over your left leg, just above the knee

• Drop your legs to the left so the outside of your left leg is flat on the floor

• If it is difficult to keep your head or shoulders on the ground or if you have to arch your neck to get your head on the ground, support your head with a pillow)

• Hold for at least one minute.

• Alternatively, you can make reps by using your hip muscles to rotate your hip and push your knee away. Push into stretch. Hold for a 2-count; back off to neutral. Rinse and repeat for 8-10 reps. Perform 2-3 sets.