TIGHT OR SORE TFL (OUTER HIPS) STRETCH AND STRENGTH! 🔧 📝 Use this workout to stretch and strengthen those tight TFL’s. This is the muscle on the outside or the hips and contributes to internal and external rotation of the hips. Tough one to get too sometimes! ⚒️ DON’T NEGLECT THE TFL! Workout ⬇️: 🔥 STRETCH SET: 2 Rounds 1️⃣ Roll out to loosen up the tissue x 1 min es 2️⃣ Wide active pigeon x 30 sec es 🔥 STRENGTHEN SET: 3 rounds 3️⃣ Table top side leg lifts 4️⃣ Wall hip circles 🔥 STRENGTH AN

TFL (tensor fascia latae) STRETCH Today’s MOVEMENT MINUTE focuses on STRETCHING YOUR TFL. Tightness in the TFL is SUPER SUPER common for MS GYMMERS because MS often forces you to SIT MORE throughout your day. When you sit for extended periods of time, the muscle on the FRONT OF YOUR LATERAL HIP (where your pants pockets are) gets OVER-TIGHT and your Gluteal muscles get super stretched and weak. This will GREATLY impact your ability to stand, balance, and walk well. A tight TFL can also cause low

Stretching the TFL Muscle 🦵The TFL (Tensor Fasciae Latae) is a small yet important muscle located at the side of your upper leg. It plays a key role in stabilizing your hip and knee, linking to the iliotibial band that runs down the side of your thigh. 💪Stretching the TFL can help alleviate tightness, reduce hip discomfort, and improve overall mobility. Keeping this muscle flexible is essential for maintaining proper movement patterns and preventing injury. #TFLStretch #HipMobility #InjuryPrev

🔥 Meet the TFL: Small Muscle, Big Opinions The tensor fasciae latae (TFL) is a hip flexor, abductor, and internal rotator — but when glutes or psoas don’t show up, the TFL takes over. Overused TFL = tight hips, cranky knees, and “hip flexor pain” that’s not really your hip flexor. 🔥 Hip Flexion Feeling Blocked? Try Posterior Glide ➕ Movement That deep hip “pinch” 👎 during squats or knees-to-chest isn’t always a tight muscle — it’s often joint capsule tension. 🔧 Apply posterior traction on th