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#tensorfasciaelatae

MOST RECENT

Started the morning @theyogadive with Shari, a yoga therapist who uses all different size therapeutic balls to work into the fascia. Today was focused on the QL. Yes! #quadratuslumborum
Shari is a gifted, passionate teacher and I love what she offers in her classes 🤗 it’s different, balanced,and fun

This evening I dug nearly 30 holes and planted a whole bunch of different plants. (Hello blisters.) It felt so good to be in the dirt!! I finished up when the stars came out, and jumped in the hot tub ✨ my low back was screaming.

Now it’s super self care night! I’ve been giving myself the most amazing, care and love filled bodywork. Haven’t done this nearly enough!

Started face down with this small roller placed directly on the front of my hip bones. Relaxed into that to extend the low back, yum. Slowly rolled into the soft part of my belly between the hips and low ribs. Relaxed into the intensity that is the deep psoas muscle. Slowly made my way into the back and rolled out the sacrum. WOAH did I need that, so many emotional sensation there for me and felt a lot of release. 🧡✨🙌🏼

Remember to use time for self care, friends!

#bodywork #selfcare #bodylovinggoodness #practicepresenceplay

*FULL VIDEO IN PROFILE*
http://ow.ly/YzeD30hNwO1
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This week’s restorative segment brings us to the FRONTAL PLANE.
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This pivot lunge will have you stepping to the SAME SIDE LATERAL and OPPOSITE SIDE LATERAL vector and will influence your MEDIAL and LATERAL HIP. By adding in the HYBRID STEP, you will "round out" the stretch by adding an anterior and posterior component to your medial and lateral hip.
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Enjoy and as always, thanks for watching!
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#lunges #groinstretch #adductorstretch #tensorfasciaelatae #hamstrings #hamstringstretch #psoas #stretching #mobility #flexibility #activestretch #movementprep #dynamicflexibility #injuryprevention #sportsmedicine #sportsrehab #physicaltherapy #movementismedicine #correctiveexercises #exercisephysiology #functionaltraining #helpyourself #alwayslearning #3dmovement #3dfunction #3dmotion #performancetraining #appliedfunctionalscience #grayinstitute #movements4life

Simplified Version -
Tensor Fascia Latae (TFL) Static Release:

In this post were looking at Static release of the Tensor Fascia Latae (TFL) which is apart of the hip musculature.

This muscle is commonly tight and causes the knees to collapse inwards and the feet to turn outwards.

Directions:

1. Place a foam roll under the side of the hip in the region of the front pocket (use the top image as a reference to the site 'X' of the common trigger point). 2. Support your body by leaning on the lower forearm and by placing the foot of the top leg on the floor.

3. Search through this area by slightly rolling up and down the area looking for the most tender spot. Note. If you feel a large bony bump try moving just above this area. This bony bump is the greater trocanter, a large bony prominence of the femur.

4. Hold still on this spot for 30-120 secs or until you feel a reduction in discomfort.

Follow this technique up with a kneeling hip flexor stretch (future post)

This muscle is commonly tight and causes the knees to collapse inwards and the feet to turn outwards.
This muscle when short and over-active inhibits the glute complex and leads to dysfunction of the hip, knees and ankle joints.

This can be problematic for athletes both casual and professional. Runners may suffer with pathologies such as runners knee or iliotibial band syndrome due to tightness in this muscle.

For more information please feel free to leave questions in the comment box below I look forward to hearing from you.

Dan @nxg

#personaltrainer
#correctiveexercise #nasmcpt #flexibility #tensorfasciaelatae #education #itbsyndrome #foamroller #myofascialrelease #running

Tensor Fascia Latae (TFL) Static Release
For Fitness professionals and therapists version:

In this post were looking at Static release of the Tensor Fascia Latae (TFL) which is apart of the hip musculature.

The TFL is a hip flexor, abductor and internal rotator. This muscle is a commonly short and over-active muscle being a contributor to lumbo-pelvic-hip-complex dysfunction and lower leg dysfunction by inhibiting the glute complex resulting in altered reciprocal inhibition.

Directions:

1. Place a foam roll under the side of the hip in the region of the front pocket. (use the top image as a reference to the site 'X' of the common trigger point). The TFL originates from the illiac crest and attache to the fibula head via the iliotibial band (ITB). 2. Support your body by leaning on the lower forearm and by placing the foot of the top leg on the floor.

3. Search through this area by slightly rolling up and down the area looking for the most tender spot. Note. If you feel a large bony bump try moving just above this area. This bony bump is the greater trocanter, a large bony prominence of the femur.

4. Hold still on this spot for 30-120 secs or until you feel a reduction in discomfort.

Follow this technique up with a kneeling hip flexor stretch (future post) and then glute complex activation.

This can be problematic for athletes both casual and professional. Runners may suffer with pathologies such as runners knee or iliotibial band syndrome due shortness in this muscle.

For more information please feel free to leave questions in the comment box below I look forward to hearing from you.

Dan @nxg

#tensorfasciaelatae
#foamroller #myofascialrelease #flexibility #itbsyndrome #education #anatomy #personaltrainer #correctiveexercise #nasmcpt

Being MOBILE is a crucial aspect of being healthy. If a person is not able to move a joint freely through its full range of motion, then they are already putting themselves at an increased risk of injury before even attempting to pick up a weight and load that range of motion. There should be a period of time either before, after training or even on a separate day that is dedicated to improving MOBILITY. Something as little as 5-10 minutes daily can be enough to see progress. One of the most common reasons you feel unathletic is because you aren't able to get into the positions and postures that you want. It's much easier to do a little mobility work every day to preserve it than it is to lose it and have to work to get it back. 5 minutes a day goes a long way.
I plan on doing more MOBILITY work this year so I can boost my performance in the gym and prevent pain/injuries. Here I’m getting out knots in my left QUAD and working on loosing a tight hip. Mainly getting in my TFL or TENSOR FASCIA LATAE. I use my #supernova by @roguefitness You can use a lacrosse ball or tennis ball. I’m offering a FREE mobility session to anyone who’s interested. DM me to schedule a session. #philadelphia #personaltrainer #personaltraining #mobility #tensorfasciaelatae #boundmuscle #knots #selfrelease #myofasciarelease #freesession #flexibility #movebetter

#근육테라피 수업시간에 배운 #근막이완 스트레칭
<< 비디오1. #이상근스트레칭 >> << 비디오2. #대퇴근막장근 #스트레칭 >> << 비디오3. #장요근스트레칭 >> 아침에 일어나자마자 침대 위에서 각각 다리 1분씩 해주면 좋대요! (^o^) The 1st video shows #piriformisstretch and it really helps to #piriformissyndrome (I was also in trouble with this muscle pain before, but I feel now much better after doing this stretching everyday.^^) And the 2nd video shows how to make your muscle #tensorfasciaelatae more relaxed. Watch and follow me in the last video to stretch your #iliopsoas. *1 minutes for each leg.*
#stretch #stretching #flexibility #flexible

NO MATTER WHAT YOU THINK! You can't stretch your IT band. HOWEVER, you can do a lot to reduce the tension placed on it!

Give the 'ASSISTED STANDING ABDUCTOR STRETCH' a go.

If there's one thing I've learnt during my time since qualifying as a soft tissue therapist is to read, to listen, to question and to accept that the status quo isn't always the right. So, if you are looking to overcome problems with the IT band, I'm sorry to let you down but targetted rolling or stretching of this structure, 'ISN'T GOING TO BE THE ANSWER!' 'WHY?' I hear you ask. The reason for this is down to the following facts:

1. Anatomical structure - firmly attached to the thigh and femur, the IT band is a tough, thick band of connective tissue that is incredibly difficult to rip, tear or cut

2. Location of the IT band - with primary attachments to tensor fasciae latae and gluteus maximus & secondary connections via which it is fascially interwoven to the local musculature r.e. vastus lateralis and biceps femoris

Taking the above points into account, any remedial work being carried out to alleviate any pain associated with the IT band needs to focus on the soft tissues tapering into and working with the iliotibial band to bring about movement. This needs targeted work in the form of, ⭐Self myofascial release (e.g. foam rolling) ⭐Stretching ⭐Strengthening
So the message for you to take away is that if you are looking to roll or stretch to overcome lateral knee pain why not try focussing on, gluteus maximus, TFL, vastus lateralis & biceps femoris!

STRENGTHENING, by the way is another story but feel free to ask about this.

Want to learn more about IT band remedial care? Take a look at these two great articles to start with! These can be found via the following links -
Tom Myers

https://www.anatomytrains.com/blog/2015/04/27/foam-rolling-and-self-myofascial-release/

Dr. Aaron Horschig

https://squatuniversity.com/2017/05/30/how-to-fix-it-band-pain/

@squat_university #softtissuetherapy  #iliotibialband #tensorfasciaelatae #glutes  #fascialstretchtherapy #yoga #crossfit #chiro #flexibility #mobility  #prehab #rehab #stretching #fitness #stronger #conditioning

Ha! Pretty much.

The Tensor Fasciae Latae (TFL) is one of the most commonly found overactive muscles in the hip region. ..
When tight it can strongly contribute to:
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✅ Lower back pain
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✅ Hip pain
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✅ Sacroiliac joint pain
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✅ Knee pain
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Both the TFL and Glutes connect to the IT band, and since we can't strongly influence the band itself because of its toughness, we have to focus on the muscles. ..
In my newest blog post I demo the top 4 techniques for TFL release. ..
☝️ Access it by clicking the link in my bio. Enjoy!

А вы работаете над внутренней ротацией бедра?

Насколько высоки требования к мобильности тазобедренных суставов, настолько же высоки требования и к способности стабилизировать таз на стороне опорной ноги при ходьбе, беге, прыжках, унилатеральных движениях.

Попробуйте это упражнение. Углы в тазобедренных, коленных и голеностопных суставах - около 90°, корпус максимально вертикален, рабочая нога отведена в сторону, голень второй ноги с усилием прижимаем к полу, руки на весу. Если сложно - упритесь руками в колено впереди лежащей ноги и немного наклоните корпус вперед. Если легко - положите на ребро стопы рабочей ноги блинчик от штанги. Отпишитесь потом в комментариях, каково оно.

#подсобка #активация #стабилизация #активнаястабилизация #укрепление #внутренняяротация #бедро #таз #тазобедренныйсустав #средняяягодичнаямышца #напрягательширокойфасции #функциональныйтренинг #спорт #фитнес #мотивация #activation #stabilisation #activestabilisation #internalrotation #hips #glutmed #tensorfasciaelatae #functionaltraining #routine #sport #fitness #motivation #expantus_подсобка

#gluteusmaximus and #tensorfasciaelatae muscles become tight thus pulling on the #iliotibialband. The IT band itself does not get tight. It is the mechanical dysfunction of the muscles that attach to the band that makes it feel tight. #thatstight
#sportsmassage #sportsinjury #massagetherapy #gymlifestyle #gymlife #fitnesslifestyle #fitness #yoga #yayyoga #bodybuildingmotivation #bodybuilding #athletics #injuries

Satan’s fish nets. #tensorfasciaelatae

GUILTY ✋😆
I discovered a line of small 5 cent size bruises on the outside of each thigh 🤔. The culprit. Enjoying my very firm *Core fascia roller a little to much on my ITB and TFL. Sigh 😄
@pilates44 #fascia #firm #roller #rules #iliotibial #band #tensorfasciaelatae #goodpain #presurepoints #foamroller #justdoesnthititanymore #pilates
@proudfitfamily

I spent 20 minutes writing Tensor Fasciae Latae on my Christmas cookie because PT school has taken over my life. 🎄#physicaltherapyschool #tensorfasciaelatae

wouldn’t have survived the semester without jam and chai 💀❤️☕️ #tensorfasciaelatae #medullaoblongata #turtleneck #padanddab #heypancreas #ooottafvgvah #cvtdvc

What’s your favorite latae? 🧐☕️

✅ Part of our today training routine ✅
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Emphasize on “small” neglectend muscles in soccer. Great way to activate piriformis, tensor fascie latae, gluteus medius.
#strength #strengthandconditioning #rehabilitation #rehab #prehab #gym #soccer #returntosport #skslovan #piriformis #tensorfasciaelatae #gluteworkout #gluteusmedius #activation

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