Roll Ball Tensor Fasciae Latae
Description
The roll ball tensor fasciae latae is a self myofascial release drill for the front outer hip. Pressing a ball into the TFL releases tightness from sitting and running that contributes to IT band issues.
Muscle Group
Equipment Required
Roll Ball Tensor Fasciae Latae Instructions
- Lie face down on the floor.
- Place a massage ball just below the front of the hip bone toward the outside.
- Brace the body on the forearms.
- Keep the working leg relaxed.
- Roll the front outer hip slowly over the ball.
- Pause on tender spots for several breaths.
- Stay focused on the small TFL area.
- Continue for the working time then switch sides.
Roll Ball Tensor Fasciae Latae Form & Visual
Roll Ball Tensor Fasciae Latae Benefits
- Releases the TFL.
- Improves hip mobility.
- Reduces IT band tightness.
- Useful for runners.
- Joint friendly release.
Roll Ball Tensor Fasciae Latae Muscles Worked
- Tensor fasciae latae
- Gluteus medius
- Hip flexors
Roll Ball Tensor Fasciae Latae Variations & Alternatives
- Foam Roll Hip
- Pigeon Pose
- Couch Stretch
- IT Band Stretch
