Preview
Tensor Fascia Lata (TFL) SA Static Release
This short video shows you how to do a safe, effective Static Release of your Tensor Fascia Lata (TFL) muscle. Learn how to get optimal release for your healthy movement and exercise routine.
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Transcript
00:03 - 00:09We're going to go through step one of the B2C Fitness lateral leg release progression.
00:09 - 00:15So, step one of our lateral release progression is to statically release the TFL.
00:15 - 00:21I'm going have Rick step in and help us demonstrate this self-administered release technique.
00:21 - 00:29First off, the TFL runs from ilium, right, so our iliac spine really, the top of your
00:29 - 00:32hip bone, to your greater trochanter where your hip joint is.
00:32 - 00:37So right between that, on the anterior aspect of your hip.
00:37 - 00:42So this triangle here, right about where your front pocket is, is where your TFL resides
00:42 - 00:43so to speak.
00:43 - 00:49I'm going to have Rick lay on a foam roll, on his TFL, to start releasing this.
00:49 - 00:55We can use either a foam roll, medicine ball or soft ball as somebody progresses, or gets
00:55 - 00:57deeper and deeper into the muscle.
00:57 - 01:02So, Rick, let me have you go ahead and lay down here.
01:02 - 01:08He's going to keep the leg he's releasing relatively straight and soft, and then use
01:08 - 01:09this leg for support.
01:09 - 01:18I'm going to have him roll both forward and back, as well as up and down to find the most
01:18 - 01:20tender spot within the muscle where that trigger point resides.
01:20 - 01:23Usually those are in the middle of our muscle belly.
01:23 - 01:29He's then going to hold statically on that point without movement in a relaxed position
01:29 - 01:33for at least 30 seconds, or, ideally, until he finds release.
01:33 - 01:35Thank you.