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Exercise handout — move better, feel better.
Foam Roller Hip/TFL Release
Self-massage for outer hip and tensor fasciae latae. Helps release tight tissues that can contribute to SI dysfunction.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
foam_roller
Home Options
- foam roller
No equipment? Try: foam roller, massage ball
Dosage
1
Sets
60 sec
Reps / Time
0 sec
Rest
30-60 seconds each side
Tempo
Step-by-Step Guide
Set up
- Lie on your side with foam roller under outer hip
- Support yourself with hands and bottom leg
- Top leg can be bent with foot on floor for control
Step 1 of 4
Slowly roll from hip to just above knee
Step 2 of 4
Move slowly - about 1 inch per second
Step 3 of 4
Pause on tender spots for 20-30 seconds
Step 4 of 4
Breathe and try to relax into tender spots
Breathing
- Breathe deeply into tight spots
- Exhale to relax
Form Cues
- Move slowly - not fast rolling
- Pause and breathe on tight spots
- Control pressure with arms and legs
- Don't roll directly on bone
Common Mistakes to Avoid
- Rolling too fast
- Rolling over bony prominences
- Too much pressure
- Holding breath on painful spots
Safety Information
Avoid if very sensitive or bruising risk. Stay off bones.
Progressions
Firmer roller, longer holds on tight spots
Regressions
Less pressure, softer roller
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.