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Tensor Fascia Latae (TFL) Release
This video demonstrates the tensor fascia latae (TFL) release using a lacrosse ball. The TFL muscle is located in the front of your hip, and just off to the side. It is a strong hip flexor, abductor and internal rotator. It also forms a very strong connection with the IT band and contributes to tibial external rotation and knee flexion. Needless to say, this is a very important muscle!
Gluteus Medius Activation
This exercise is trying to activate a very important glute / buttock muscle, your gluteus medius. This muscle is very important and is often underactive, overlengthened and weak. The gluteus medius can also be a substantial source of low back, buttock and hip pain.
Kneeling Hip Flexor Stretch
This video demonstrates the kneeling hip flexor stretch. In general, the hip flexors are a muscle group that is over-shortened, most often from sitting all day! This stretch looks easy, but there is a trick to it that you need to do to ensure you get the right stretch. The other version to this exercise is the Standing Hip Flexor Stretch, which targets the exact same muscles but in a different position.
Glute Rolling – Floor
This exercise is trying to “loosen up” your glute muscles by rolling them with a ball! The floor version is usually performed when you can tolerate much more pressure, and you need the extra pressure to release the glutes more appropriately. This requires some extra mobility and strength compared to the wall version.
Glute Rolling – Wall
This exercise is trying to “loosen up” your glute muscles by rolling them with a ball! This version (the wall) is usually performed when pain is more severe and floor version is not tolerable without a lot of pain. This may also be recommended if you have mobility issues.
Standing Hip Flexor Stretch
This video demonstrates the standing hip flexor stretch. In general, the hip flexors are a muscle group that is over-shortened, most often from sitting all day! This stretch looks easy, but there is a trick to it that you need to do to ensure you get the right stretch.