Myofascial Release for for tight hip and Leg TFL

🌟 Fascia Friday! The Tensor Fasciae Latae (TFL) is a muscle located in the thigh around the lateral part of the hip crease. Embedded within the IT band, it can be tricky to work with, especially if there is pain in the hip or leg. Myofascial Release techniques can be quite effective, often providing immediate pain relief. Remember, less is more, and always pair your release techniques with long, deep breaths. Here’s a simple technique to try:

1. Locate the TFL
2. Lying on your side, bend the knee and place a ball under the hip at the crease. Extend the leg fully.
3. 🔑 Lean forward towards the floor and take a few deep breaths to relax into the tool.
4. Tilt the pelvis back and forth.
5. Add a second ball to disperse the pressure.
6. Follow up with your favorite hip stretches, such as the 90/90 seated stretch, revolved figure four, or supine windshield wipers.

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