What is it and benefits?
Tensor Fascia Latae-Standing is a beginner stretch that increases flexibility and relieves tension in the upper thigh muscle where the thigh meets the pelvis.
Who should perform it?
This exercise may be performed by healthy exercisers who have no low back problems, shoulder problems, or CORE weakness.
Stand tall with the feet hip-width apart and staggered (one in front and one behind). The front foot should point straight ahead while the rear foot should turn outward. Suck in the tummy in an effort to make the navel touch the spine. Squeeze the hips.
How to Do the Exercise:
To flatten the back, tuck the hips under by tilting the pelvis. The top of the pelvis should tilt towards the spine while the bottom of the pelvis should tilt forward. Hold this position for 20-30 seconds and repeat 2-3 times. Switch position of the feet and repeat.
Maintain good spinal alignment, keep the hips squeezed, and keep the tummy pulled in throughout the exercise. Ensure that the movements are slow and controlled. Do not force the stretch.
With the left foot position in the front of the stagger, extend the right arm straight up overhead and reach to the left side. Perform the pelvic tilt and hold the stretch for 20-30 seconds and repeat 2-3 times.