髂胫束的泡沫轴筋膜放松

jacky

Purpose: Breaks down adhesions and scar tissue that forms on the tensor fasciae latae (TFL) as a result repetitive use.
Starting Position: Lie on your side and place the foam roller under the front side of your hip. Use your hands for support.
Movement:

• From the starting position, slightly lean forward and slowly roll from the top to the bottom of the side of your hip.
• Move your body forward and backward on the foam roller to find any tender areas.
• If any tender areas are found, bear down on them for 20-30 seconds and continue rolling once the pain is reduced.
• Keep your core tight during this exercise to ensure proper spinal alignment.
  

Tensor Fasciae Latae (TFL) Starting Position:

Tensor Fasciae Latae (TFL) Movement:



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