Tensor Fascia Latae (TFL) | Stretches for IT Band Syndrome

The video tutorial demonstrates three different techniques for stretching the Tensor Fasciae Latae (TfL) muscle. It begins with a standing position stretch focusing on the right side, emphasizing balance and proper foot positioning. The second technique involves a seated position stretch, again targeting the right side, with instructions on leg positioning and body rotation. The final technique is a sideline stretch, focusing on the left side, with options for using ankle weights or active stretching to enhance the stretch. Each stretch is held for 30 to 60 seconds.

In the standing position stretch, what is the purpose of holding onto a wall?

• To ensure the foot is pointed correctly

• To stretch both sides equally

• To maintain balance and stability

• To increase the stretch intensity

During the seated position stretch, what action increases the stretch on the right side TfL?

• Rotating the body to the left

• Lifting the left leg over the right

• Keeping the arms straight

• Pulling the right leg closer to the body

In the seated position stretch, what is the effect of rotating the body towards the stretch side?

• It decreases the stretch

• It helps in balancing

• It stretches the left side

• It enhances the stretch

What is the initial position of the legs in the sideline position stretch?

• Right leg straight, left leg bent

• Left leg straight, right leg bent

• Both legs straight

• Both legs bent at the hips and knees

How can you intensify the stretch in the sideline position?

• By rotating the body away from the stretch side

• By bending the top leg

• By using ankle weights

• By keeping both legs straight