Lateral Chain and TFL Stretching
Stretches for the side chain of the body and the tensor fasciae latae (TFL), the muscle on the outer hip and thigh. They help release the hips after running and cutting and build flexibility while helping prevent knee discomfort.
How to play
- Each student on their own mat, spread out; 30 seconds of slow breathing while standing.
- Standing: cross the right leg behind the left, push the right hip out and lean the torso to the left with the right arm overhead; 20 seconds, twice per side (2 min).
- Side-lying: on the left side, bend the top knee and bring the heel to the glutes holding the ankle; 20 seconds, then switch sides (1 min).
- Lying on the back: cross the straight right leg over the body to the left, keeping the shoulders down; 20 seconds per side (1 min).
- Seated: twist with one leg crossed, foot planted on the other side of the knee, hugging the knee toward the chest; 20 seconds per side, twice (2 min).
- Finish lying down with knees bent and 4 deep breaths (1.5 min).
Rules
- Stretch without pain and without bouncing.
- Breathe slowly in each pose.
- Safety: in the standing stretch, use the wall if you lose balance and don't force the hip.
- In the lying twist, the shoulders stay on the mat.
Variations
Easier
Do the standing stretch with a hand on the wall and hold 15 seconds.
Standard
Do the sequence without support, holding 20 seconds.
Harder
Hold each stretch 40 seconds and add pigeon pose with the front leg bent.
Adaptations
- Limited mobility: do the twist and the overhead side bend seated in a chair.
- Visual impairment: describe using body landmarks and check leg positioning verbally.
- Balance problems or low flexibility: wall support and less range in the twists.
Learning goals
- Improve hip and side-chain flexibility.
- Help prevent knee discomfort linked to tightness on the outer thigh.
- Perform stretches with safe alignment.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Point with your hand to where the muscle is, on the outer hip, so students know what they should feel. It's a good cool-down after lessons with lots of running.
PatioLab has "Lateral Chain and TFL Stretching" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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