This week’s move of the month is all about digging into one of our tightest hip muscles, the tensor fasciae latae, also known as the TFL. Stretching can only do so much for this muscle, so I like to use a small lacrosse-sized ball to mobilize the tissue. When your TFL muscle is too tight, it pulls your hips out of alignment and will inhibit your running stride.

To mobilize the TFL take the small ball and put it against the muscle that runs outside the front of your hip. Put as much weight on the ball as you can, using your other leg to stabilize and control the amount of weight you can sink into the ball. Roll the ball horizontally across the muscle. It will take some time to fully release the muscle and can be quite intense when you start, so be patient, watch some Netflix, and let the muscle soften over time.