Saturday, January 31, 2015

IT/TFL Stretch

I want to provide some IT/TFL stretches for my clients who struggle with that issue from time to time. I found two great resources which I'll post below.

Without totally reiterating the info in the resources I want to give you my top suggestions.

1. Your IT/TFL issues didn't develop in a vacuum. I would bet you money that there are repetitive movements and or postural imbalances that are driving your problem. You can stretch and obtain temporary relief but you won't free yourself of the issue until you take care of the other issues that created the problem to begin with. A single or even multiple stretches are basically a bandaid approach to the problem.

2. The body is like running water. It takes the path of least resistance. Stretching a tight muscle is at least mildly painful. Your body is going to try to get away from that discomfort.
This is termed compensation. Our bodies are Houdinis of compensation. No stretch will be effective if there is Myoskeletal compensation present during the stretch. This is why I'm sharing the video below despite his unnecessary and repetitive use of one curse word.

3. If you truly want to be free of your IT/TFL tightness you will need a more comprehensive approach. Both Egoscue and T-Tapp can provide that. To be honest, T-Tapp is probably a little more self help friendly, though Egoscue does have a beginner dvd available. (See my blog post for more info)

4. If you attempt to realign your posture with either T-Tapp or Egoscue and aren't successful. It doesn't mean that the methods don't work - they do work! It may mean that your body is a master of compensation and you may need to have someone trained to see even the smallest of compensations observe, assess and help you feel and eliminate the compensations that are limiting your success.

Now on to the resources:

The can't be embedded so click here and it will open in a new window. (Warning: There is one curse word used repetitively.)

Should that stretch cause knee pain watch this. (Again unnecessary curse word but good info)

5 Great IT Band Stretches (Remember they are only as good as your ability to avoid compensation)

Now go eliminate that tightness!


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