TFL Ball Roll

additional smr Tensor fasciae latae

Corrective exercise TFL release with a lacrosse ball.

Execution

1. Side-lying with the ball on the TFL
2. TFL is just below the anterolateral iliac crest
3. Hold pressure on tender points
4. 60-90 seconds per side

Cues

• Find the spot just below the hip bone
• Tolerable pressure
• Slow breathing

Common Errors

• Too far back (glute)
• Excess pressure
• Not enough time

Progressions

• Larger ball -> Lacrosse ball -> Longer holds -> Add movement