Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Advanced TFL (tensor fascia lata) stretch



A slightly advanced lateral hip stretch that focuses primarily on the TFL (tensor fascia lata)


NOTE: this is a slightly advanced stretch that may place a lot of stress on the low-back, pelvis and lateral knee. Only perform under this advisement and always work within the painfree range.

  • start standing with the "stretch-side" next to a wall
  • placing the same-side arm against the wall for support, squat down and extend the stretch-side leg behind the opposite leg, with the lateral side of the leg against the floor (as pictured)
  • focus on keeping the pelvis and body upright, and the stretch-side hip extended
  • the stretch should be felt gently at the lateral (outer) aspect of the hip, and possibly down the side of the thigh

Tags: tfl, stretch, stretching, tensor fascia lata, fasciae, latae, ITB, iliotibial band