TFL kneel stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( TFL kneel stretch )

View Report

–

Name of exercise  Stretch TFL half kneel
Other names of exercise TFL kneel stretch
Description of exercise The TFL kneel stretch is a stretching exercise that targets the tensor fasciae latae (TFL) muscle, which is located on the side of the hip. To perform this exercise, begin by kneeling on the ground with one leg in front of you and the other leg bent at a 90-degree angle behind you. Keeping your back straight, lean your body forward and push your hips towards the ground until you feel a stretch in the front of your hip. Hold this position for 20-30 seconds and then switch legs. This exercise helps to improve hip mobility, reduce tension in the TFL muscle, and can be beneficial for individuals with tight hips or lower back pain.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Half kneel next to chair as shown with left leg up.
  • Rotate kneeling leg outward.
  • Place right hand on muscles on side of right thigh.
  • Flatten back by tightening abdominal muscles.
  • Move hips forward and shift hips to the right until a stretch is felt in outside of right thigh.
  • Repeat for left leg.

    • –

    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Outer Thigh
    Category of Exercise __
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased flexibility
  • Improved range of motion
  • Reduced risk of injury
  • Strengthened thigh muscles
  • Improved balance
  • Improved posture
  • Reduced muscle tension
  • Improved athletic performance
  • Improved circulation
  • Reduced back pain

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The TFL kneel stretch exercise should be avoided if you have any pre-existing knee or hip injuries, as it puts strain on these joints. Additionally, if you experience pain or discomfort during the exercise, it is best to stop and consult a healthcare professional. This exercise should also be avoided if you have tightness or stiffness in your lower back, as it can worsen these conditions. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the baby. It is important to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a mat or cushion to protect your knees
  • Keep your back straight and core engaged
  • Do not force the stretch, go only as far as comfortable
  • Breathe deeply and evenly throughout the stretch
  • Hold the stretch for at least 30 seconds
  • Avoid arching your back or leaning to one side
  • Stop if you feel any sharp pain or discomfort
  • Gradually increase the intensity of the stretch over time
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • knee pain
  • arthritis
  • patellar tendinitis
  • patellofemoral pain syndrome
  • iliotibial band syndrome
  • quadriceps strain
  • hamstring strain
  • iliopsoas strain
  • meniscus injury
  • bursitis
  • tendonitis
  • patellar dislocation
  • chondromalacia patella
  • osteoarthritis
  • runner’s knee
  • jumper’s knee
  • IT band syndrome

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleSphinx exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleBent side stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR