Therapeutic exercise
TFL Stretch (Tensor Fasciae Latae)
Specific stretch of the tensor fasciae latae — a small anterolateral hip muscle that often compensates for gluteal weakness and generates tension over the iliotibial band. Chronic TFL shortening contributes to ITB syndrome and lateral knee pain.
How to perform
- Starting position. Stand with the feet shoulder-width apart, beside a wall for support.
- Step 2. Cross the leg to be stretched behind the other (right leg behind the left, for example).
- Step 3. Lean the hip toward the opposite side of the crossed leg, using the wall as support — the hip on the side of the stretched TFL should project laterally.
- Step 4. Feel the stretch in the anterolateral hip (just below the iliac crest) — the TFL zone.
- Return. Hold for 30 seconds, breathing deeply. To deepen, extend the arm of the stretched side overhead, tilting the trunk to the opposite side.
When not to perform
- Acute trochanteric bursitis
- Recent post-operative hip surgery
- Recent femoral neck fracture
- Ankle instability without adequate support
- Positional vertigo
- Acute low-back pain that worsens with lateral lean
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Side-Lying Hip Abduction
Strengthens the gluteus medius, a muscle frequently weakened in chronic sciatica. Improves pelvic stability during gait.
Standing Hip Abduction
Functional version of hip abduction performed in standing, in closed kinetic chain on the supporting side. Simultaneously recruits the abductors of the elevated leg and the pelvic stabilizers of the supporting side — closer to gait demands than the sidelying version.
Clamshell
Strengthens the gluteus medius and the external hip rotators. Essential in hip osteoarthritis to reduce the compensatory Trendelenburg pattern during gait.