TFL Self Stretch – Kneeling

TFL Self Stretch – Kneeling

To Stretch the Left TFL:

  • The patient starts in half kneeling with a pillow or towel under the left knee and the hip externally rotated (foot turned in). Their right hand may be placed on a chair or against the wall for balance.
  • Have them place their left hand on their left buttocks. They are instructed to tighten the left buttocks muscle and tuck the hips under (12:00). They draw the belly button in and keep the shoulders centered over the hips so that they don’t arch the back.
  • Instruct the patient to translate their hips to the left while maintaining a strong buttocks contraction and posterior pelvic tilt.
  • The patient should report feeling a stretch on the outside or lateral portion of the left thigh.
  • They hold the stretch for 30 seconds 2-3 times or use a series of isometric contract/relax stretches repeated several times.
  • Then instruct the patient to switch sides and repeat on the right side.
    Cart