This is INSANE... A GOOD INSANE...! LOL... After 2 months of near brutal pain in my right thigh... I did that kneeling stretch for a few minutes and pain went away immediately... THANK YOU...! After hip replacement and disc problems in back which I thought was pressing on nerve causing leg pain... found out it was just strained TFL... WOW...!
Finally! For years I have been trying to figure out how to stretch my TFL (the sneaky bastrd). A couple rounds of this stretch and I cannot believe the amount of pain reduction. Thanks you!
It takes a special kind of funny to make TFL stretches hilarious. Not only informative but funny, great job! Thank you for showing us how to rein in the evil that is a tight TFL.
Omg Finally I found what I can correct after my stretching accident! Soooo much money I have wasted on this and nobody even touched the subject! Thank you soooo much
+Upright Health Hello sir, I played counter strike for like 12 years and I think my abs are really weak...when i stand in correct posture position I feel a lot of pain in my abs and also my right knee points inwards but the foot points out I also have lordosis really bad when I completely relax my body tilts to the left a bit and my lower back has swayback :( this is big problem for me in the gym as I can't squat properly or anything.....thank you sir for the help!
I played tons of video games too. These are the things I would suggest. Stretch your hip flexors/quads daily. Kneeling hip flexor stretch is excellent. Try to activate your glutes as much as you can. Switch from sitting position into standing. Nowadays I have a standing desk. So I play standing. I have seen huge improvements in my posture. Train glutes. Your glutes are probably really weak from all that sitting. Doing barbell glute bridges or just normal glute bridges helps a lot. Just doing glute bridges in home helps too. Train your upper back. Your head is probably too forward and your shoulder are also too forward. Training upper back brings your shoulder blades closer together. This also moves your shoulders and head back. I cannot help you with the tilting to the left problem. You probably will just have to force yourself into good posture. After years the problem will correct, if you are mindful of it.
Jake H Thank you man, I need to start stretching I'm so fucking lazy...I don't know if I can have a standing desk, if I stand on one spot for even 5-10mins my left ankle starts to swell up as I have varicose veins which I need to fix. I've been working out quite a bit now and focusing on my legs/glutes + back and back of my shoulders
OMFG, been trying dozens of exercises off youtube and pintrest to no avail - I can barely walk for the last month. FINALLY found your video and TADA (after swearing aplenty during the pain of the whopping 10 seconds I could hold the stretch on my first try) I FEEL that muscle for the FIRST time!! I breathed while doing it but I'm still breathing hard from the effort and pain LOL - I've sat on my butt for years and now relying on videos like yours to rescue me. I ADORE your sense of humor and swearing! Its about time someone did a video without sounding like a freakin' robot or Dr. :)
OMG, I've been stretching my entire body like a madwoman (up to 2.5 hours per day, for a month now), hoping that somehow my hip would stop killing me (everything's connected, so I stretched everything...except for my TFL). I've tried this stretch twice in the last 10 minutes, and my hip is already a bit better!!!! THANK YOU!! I shared your vid on FB.
I know this video is old but I've been suffering from IT band syndrome and piriformis syndrome and this is the only stretch that singles out my TFL!! Thanks so much I'm so grateful!! 💗 I can run again!!
thank you! thank you! thank you! I had a pain in the hip on the outside for a few months, looking for the reason I understand that the TFL works on the part that hurts. I have done your exercises and immediately the pain is relieved, I am very happy because I thought the worst
This stretch has helped alleviate my IT Band syndrome. It's still a bit inflamed, but I can bend my to 45 degrees and it hurts a ton less than it used to. I'm going to incorporate this stretch into my warm-up before I do my squats at the gym. Thank you so much!
Thank you! I knew there had to be a better way to stretch my TFLs. I love the way you explained everything and that you didn't hold back on the name-calling!! 5 stars!
Dude, this is the first and ONLY video that has actually helped me! Thank you so much! This is an absolute game changer (life changer I would even say) for me! I've been foamrolling, using massage guns and massage balls for the last couple of years, and have watched about 100 UA-cam videos to try and fix my TFL and IT-Band problems, but without any succes. I was getting to a point where I was starting to accept that these problems would never ever go away. Untill I saw your video! Extremely (!!!) helpfull. You also have an amazing sense of humor. I almost killed myself laughing watching this. Thanks buddy.
I forgot to add: I've also seen about 10 different chiropractors, manual therapists and physiotherapists, but these people couldn't do anything (permanently) for me.
An extended wait at a doctor's office caused me to look into the cause of my upper thigh & glute muscles. So annoyed was I at the wait that I played this video and did the stretch right the waiting room! This is a good & easy stretch which I'll do regularly. Thank you!
Started seeing a chiropractor and after several adjustments still no relief, he sent me to his licensed massage therapist who was able to target the sneaky bastard. I just tried the stretch using a pillow which wasn’t enough cushion for my knee so wasn’t able to hold the stretch for long but even after holding for about 10 seconds I already feel some relief! Gonna get me a better cushion and do this daily! God bless you!!! 🙏🏾🙌🏾
Great stretch and great instructions. This got right to my tight SLB and within two days hip pain has significantly decreased. Thanks! BTW, your sense of humor is so spot-on.
yes thanks for this/spent an hour seeking out what a new pain which started today when doing a cross-country walk is and AT LAST IDED IT as TFL praying it isnt bursitis and can fully understand why you use the metaphor" sneaky little barstard" not as foul language but to express humorously how elusive it clearly is and how an ordinary stretch wont "cover" it ,so appreciate your specialism- am going to try this stretch if the pain persists, and you may well have saved me a lot of time .....so thanks again
OMG! I totally felt it exactly where you said and I feel better again! I have been told for years to do those other ones like you said but this was totally different! Amazing how that little stretch makes a difference! I have hip tightness.
Ha! This is great! I'm a ballerina and I have pretty chronic TFL pain that I hope isn't permanent damage. I hope to put this new stretch into practice and that it will help.
holy crap my Cleans and snatches have been stalling because of my tfl, and couldn't figure it out how to stretch it. Thank you so much. Can't believe i've gone through my entire bodybuilding career without knowing how to stretch this.
Yours are the very best exercises for the pain in my TFL, which goes away after a few weeks of doing these exercises, thank you so much! I would like to ask you for advice for pain In the Achilles heels, stretching the calves does not really seem to work. Thank you!
Thanks Matt! I had no idea if this way of isolating the stretch ( and as a athletes masseus it's a good exercise to know). Keep posting these great videos. You're good at explaining and got good knowledge!
Herniated a disk earlier this year and been trying to loosen hips, glutes, hamstrings up a lot, but never figured out that tightness in the TFL. Great video
thanks for the info Upright Health! i've been trying to target my TFL for a while with no success. i'm a lifelong sprinter so have some really tight muscles in the hip crease area. my goal is head high round kicks in taekwondo. usually i feel like the TFL/IT band area is strained if i go too high... thanks for making the video funny!
I've had tight TFLs bothering me when I do my TKD kicks for years...I feel like I've finally found the one stretch that'll work! (Of course, only hard work, pain, and time will tell). Thanks!
Bit by bit I gradually worked out my problem, until finally I ended up here, and you are spot on... this TFL stretch got the little ba@@@@@, many thanks...
Wow this one is the only one that has worked for me. I was training for a marathon and had to stop running after a 3 year streak. Now I'm sure I can get back to it pain-free! Thank you so much.
How do I know if I have stiff hips? I found this video very helpful because: yes nobody talks about the danger of hurting yourself during those plenty stretching techniques on the internet. I myself have two injuries from Yoga stretching and years after that damages while walking and doing daily chores. Not all that is fancy and looks nice is helpful. Yoga exercises (especially for beginners) are prone to littleor bigger injuries that can make trouble for years. Even in Yoga classes the trainer often does not check or show if the position will benefit or potentially harm you.
Fabulous. Thank you. I woke up last week with a super tight TFL..I had full hip replacement on the other leg 6 months ago. maybe I have compensated and caused this tightness ? I have tried various stretches but this is the best..But hey, it came on so suddenly...that tightness all the way down the side of the leg...and made the lower part of the ITB band super taught.....
Stiff hips? Check out the Healthy Hips 1 program: bit.ly/UHhips1 😀
Im getting knee pain when doing this what is wrong? tight tfl? use foam roller?
The totally casual humor in this is great, plus the stretch helped too, thank you
MVP Gaming so epic 😂
I love how much this guy jokes but just doesnt smile or laugh at all lol
Shane Pealow deadpan
Shane Pealow the Jokes r so well done I am cracking up & learning all at the same time
This is INSANE... A GOOD INSANE...! LOL... After 2 months of near brutal pain in my right thigh... I did that kneeling stretch for a few minutes and pain went away immediately... THANK YOU...! After hip replacement and disc problems in back which I thought was pressing on nerve causing leg pain... found out it was just strained TFL... WOW...!
It's called dry humour.
You know who you are.
After 4 years of unsuccessful physical therapy, I just found this. I've only tried it once, but seriously, thank you so, so much for posting this!
Emily Goldman You're welcome!
+Upright Health great video
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
Fantastic, informative video! 10 years later, and you're still helping people with pain all over the world, mate. THANK YOU! : )
Finally! For years I have been trying to figure out how to stretch my TFL (the sneaky bastrd). A couple rounds of this stretch and I cannot believe the amount of pain reduction. Thanks you!
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
It takes a special kind of funny to make TFL stretches hilarious. Not only informative but funny, great job! Thank you for showing us how to rein in the evil that is a tight TFL.
Omg Finally I found what I can correct after my stretching accident! Soooo much money I have wasted on this and nobody even touched the subject! Thank you soooo much
This is the only stretch I've found that actually targets where my pain is! Thank you!!
Awesome, glad it helped!
your candid humor is refreshing. ...
Another video in case you have knee pain when you stretch: TFL stretch should not cause knee pain -
ua-cam.com/video/5nagbeOYtoM/v-deo.html
+Upright Health Hello sir, I played counter strike for like 12 years and I think my abs are really weak...when i stand in correct posture position I feel a lot of pain in my abs and also my right knee points inwards but the foot points out
I also have lordosis really bad when I completely relax my body tilts to the left a bit and my lower back has swayback :( this is big problem for me in the gym as I can't squat properly or anything.....thank you sir for the help!
I played tons of video games too. These are the things I would suggest.
Stretch your hip flexors/quads daily. Kneeling hip flexor stretch is excellent. Try to activate your glutes as much as you can.
Switch from sitting position into standing. Nowadays I have a standing desk. So I play standing. I have seen huge improvements in my posture.
Train glutes. Your glutes are probably really weak from all that sitting. Doing barbell glute bridges or just normal glute bridges helps a lot. Just doing glute bridges in home helps too.
Train your upper back. Your head is probably too forward and your shoulder are also too forward. Training upper back brings your shoulder blades closer together. This also moves your shoulders and head back.
I cannot help you with the tilting to the left problem. You probably will just have to force yourself into good posture. After years the problem will correct, if you are mindful of it.
Jake H Thank you man, I need to start stretching I'm so fucking lazy...I don't know if I can have a standing desk, if I stand on one spot for even 5-10mins my left ankle starts to swell up as I have varicose veins which I need to fix.
I've been working out quite a bit now and focusing on my legs/glutes + back and back of my shoulders
OMFG, been trying dozens of exercises off youtube and pintrest to no avail - I can barely walk for the last month. FINALLY found your video and TADA (after swearing aplenty during the pain of the whopping 10 seconds I could hold the stretch on my first try) I FEEL that muscle for the FIRST time!! I breathed while doing it but I'm still breathing hard from the effort and pain LOL - I've sat on my butt for years and now relying on videos like yours to rescue me. I ADORE your sense of humor and swearing! Its about time someone did a video without sounding like a freakin' robot or Dr. :)
This is by far the best tfl release video for me. Been doing it from time to time since 2020. Works well for my left tfl issue
TFL: the very very sneaky bastard. I love this so much, thank you.
Well isnt it? It made so much trouble in my health
OMG, I've been stretching my entire body like a madwoman (up to 2.5 hours per day, for a month now), hoping that somehow my hip would stop killing me (everything's connected, so I stretched everything...except for my TFL). I've tried this stretch twice in the last 10 minutes, and my hip is already a bit better!!!! THANK YOU!! I shared your vid on FB.
I know this video is old but I've been suffering from IT band syndrome and piriformis syndrome and this is the only stretch that singles out my TFL!! Thanks so much I'm so grateful!! 💗 I can run again!!
thank you! thank you! thank you! I had a pain in the hip on the outside for a few months, looking for the reason I understand that the TFL works on the part that hurts. I have done your exercises and immediately the pain is relieved, I am very happy because I thought the worst
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
Men like this deserve all the respect.
This stretch has helped alleviate my IT Band syndrome. It's still a bit inflamed, but I can bend my to 45 degrees and it hurts a ton less than it used to. I'm going to incorporate this stretch into my warm-up before I do my squats at the gym. Thank you so much!
I don't care how old this video is, this helped my pain and tightness like nobody's business. Awesome stretch
Love your talking about the TFL as "that bastard". Loved the stretch too and the clear video and explanations.
Incredible camera work. Very clear on how to carry out the motion!!
Thank you! I knew there had to be a better way to stretch my TFLs. I love the way you explained everything and that you didn't hold back on the name-calling!! 5 stars!
Dude, this is the first and ONLY video that has actually helped me! Thank you so much! This is an absolute game changer (life changer I would even say) for me!
I've been foamrolling, using massage guns and massage balls for the last couple of years, and have watched about 100 UA-cam videos to try and fix my TFL and IT-Band problems, but without any succes.
I was getting to a point where I was starting to accept that these problems would never ever go away. Untill I saw your video!
Extremely (!!!) helpfull. You also have an amazing sense of humor. I almost killed myself laughing watching this. Thanks buddy.
I forgot to add: I've also seen about 10 different chiropractors, manual therapists and physiotherapists, but these people couldn't do anything (permanently) for me.
This guy is amazing. My PT, chiropractor & massage therapist should watch him. I have been doing all my stretches incorrectly. Thank you!!
wow, thanks for the great tip! your extra step eliminated the user error i've been experiencing when trying to do the stretch before.
An extended wait at a doctor's office caused me to look into the cause of my upper thigh & glute muscles. So annoyed was I at the wait that I played this video and did the stretch right the waiting room! This is a good & easy stretch which I'll do regularly. Thank you!
Amen!!!! No wonder the usual hip flexor stretch I had known was failing me....thank you!
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
Started seeing a chiropractor and after several adjustments still no relief, he sent me to his licensed massage therapist who was able to target the sneaky bastard. I just tried the stretch using a pillow which wasn’t enough cushion for my knee so wasn’t able to hold the stretch for long but even after holding for about 10 seconds I already feel some relief! Gonna get me a better cushion and do this daily! God bless you!!! 🙏🏾🙌🏾
Love the light humour and the stretch worked! Thanks!
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
The best TFL video I've ever watched.
I wonder how many more bastards are hanging around in my body....I have lived here for around 45 years...it is not a safe neighborhood any more....:-D
".....If you're used to doing other things on your knees keep it to yourself"
I like this guy
The perfect little tweak that makes the all difference. Thank you!
great tip! my left TFL has been a naggin pain for a long time causing all kinds of issues when i squat. thanks!
Great stretch and great instructions. This got right to my tight SLB and within two days hip pain has significantly decreased. Thanks! BTW, your sense of humor is so spot-on.
This is the stretch I've been looking for. Thank you!
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
Omg this is a wonderful no one has ever told me about this stretch. Thank you so much!!!
Your humor made me a new follower ☺️ Thanks for the laugh with the education
indeed. this worked. Ive been sitting way too much
yes thanks for this/spent an hour seeking out what a new pain which started today when doing a cross-country walk is and AT LAST IDED IT as TFL praying it isnt bursitis and can fully understand why you use the metaphor" sneaky little barstard" not as foul language but to express humorously how elusive it clearly is and how an ordinary stretch wont "cover" it ,so appreciate your specialism- am going to try this stretch if the pain persists, and you may well have saved me a lot of time .....so thanks again
“I like to hold stretches for a minute if I’m feeling really masochistic” I feel that lmao
As a guy whose day gig has me sitting almost as much as a truck driver... This was a revelation. THANKS so much!
***** Enjoy!
Excellent work. I ran the half yesterday and I never had muscle pain like this before. I'm getting on to this today.
Tried a few stretches, helped a little. This nailed it
Really enjoyed this video. Helpful content with hilarious delivery. This guy is awesome.
Thanks this stretch along with trigger point using a ball are the only two methods that have helped my TFL
Good stretch. Great subtle humor.
Greatest.PT video ever - thanks for making me laugh when I'm in pain!! Thanks for best stretch too
OMG! I totally felt it exactly where you said and I feel better again! I have been told for years to do those other ones like you said but this was totally different! Amazing how that little stretch makes a difference! I have hip tightness.
Ha! This is great! I'm a ballerina and I have pretty chronic TFL pain that I hope isn't permanent damage. I hope to put this new stretch into practice and that it will help.
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
3:48 love that witty statement right there! 😂
Late to the party, but so glad I found this channel. 😂😊
holy crap my Cleans and snatches have been stalling because of my tfl, and couldn't figure it out how to stretch it.
Thank you so much. Can't believe i've gone through my entire bodybuilding career without knowing how to stretch this.
10 years later, your humor was ahead of its time.
"....hips forward like an eager teenager." lmfao, this is actually funny and not just dirty for the shock factor. I love it.
Great and very helpful video. I appreciate your sense of humor with the accurate information as well!
This guys hysterical-love the deadpan humor ⚰️
Just what I've been looking for. I have a lateral pelvic tilt.
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
Yours are the very best exercises for the pain in my TFL, which goes away after a few weeks of doing these exercises, thank you so much! I would like to ask you for advice for pain In the Achilles heels, stretching the calves does not really seem to work. Thank you!
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
This is the best stretch I've learned for the TFL...Thank you greatly! :)
Just tried this and it "hits the spot" thanks so much for posting!
It's always hard at 82 to get up and down to do exercises on the floor, but worth it for this stretch. Thank you for this answer.
Awesome video. Exactly what I was looking for! The humor was an unexpected surprise lol subscribed
Well done, very helpful. You're sense humour is also grealty appreciated ;-)
Thanks Matt! I had no idea if this way of isolating the stretch ( and as a athletes masseus it's a good exercise to know). Keep posting these great videos. You're good at explaining and got good knowledge!
Thanks, needed this.
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
that was amazing!!! TOTALLY nailed the stretch & I wish I knew about this 3weeks ago before my injury! :-P . . .but thank you (funny added humor too)
Me too!! I did a serious number by climbing down a ladder!!!
Wow i wish i had known about this years ago! Thanks!
Thank you so much got the stretch I have needed and been looking for!
This is terrific - I'm hoping this can help with a very longstanding hip problem. Thank you!
Brilliant. .the presentation the jokes the explanation...thank you
this is an awesome stretch after walking up and down hills all day too !!!!
Thanks this really helped I had an athletics competition yesterday and have one today thanks for the help!
I like this. I like it even more for you calling the TFL a "sneaky bastard"
OMG...the knot in my hamstring disappeared after I did this stretch for 30 secs...thank you so much MWAH!
You're welcome!
Very helpful, well done and nicely explained. This is the correct way to stretch the TFL---thanks!
Only guy who I've found after extensive hours of researching stretches that actually knows wtf he is talking about.
Thank you! Thank you! Your videos are awesome. Helps me tremendously. Keep up the good work.
I'm one happy person. Thank you thank you thankyou! My hips are happier. You rock. keep being awesome
Dude! Spot on thanks man this helps so much, didn’t even have to look at the updated version but I had no idea the tfl is pesky af 🤬
Herniated a disk earlier this year and been trying to loosen hips, glutes, hamstrings up a lot, but never figured out that tightness in the TFL. Great video
thanks for the info Upright Health! i've been trying to target my TFL for a while with no success. i'm a lifelong sprinter so have some really tight muscles in the hip crease area. my goal is head high round kicks in taekwondo. usually i feel like the TFL/IT band area is strained if i go too high...
thanks for making the video funny!
Ive watched this vid like 15 times on different occasions and i still have trouble doing it
This was amazing for the TFL, thank you
Glad you enjoyed it!
Wow! Hurts a lot! But very effective! Thanks!
Hello how're you doing today hope you're safe due to the covid 19 pandemic?
I've had tight TFLs bothering me when I do my TKD kicks for years...I feel like I've finally found the one stretch that'll work! (Of course, only hard work, pain, and time will tell).
Thanks!
Has this helped?
@@la.318 100/100 now
This is a great stretch, hell you really feel it. However after the stretch is aches and throbs, is this normal ? cheers
Excellent! And Love the humour!!! Thank you!!!
Sensational ! You got it been in agony for a year @ covid sitting to much - spot on! Thank you
Cant believe this vid was hiding from me for almost a decade. Great stretch
Fantastic sarcasm! And soooooo appropriate re HR!
Bit by bit I gradually worked out my problem, until finally I ended up here, and you are spot on... this TFL stretch got the little ba@@@@@, many thanks...
Haha! Glad we were able to help :)
the stretch actually helps, thanks!
Wow this one is the only one that has worked for me. I was training for a marathon and had to stop running after a 3 year streak. Now I'm sure I can get back to it pain-free! Thank you so much.
How do I know if I have stiff hips? I found this video very helpful because: yes nobody talks about the danger of hurting yourself during those plenty stretching techniques on the internet. I myself have two injuries from Yoga stretching and years after that damages while walking and doing daily chores. Not all that is fancy and looks nice is helpful. Yoga exercises (especially for beginners) are prone to littleor bigger injuries that can make trouble for years. Even in Yoga classes the trainer often does not check or show if the position will benefit or potentially harm you.
This video saved my life
Thank you! Super effective stretch.
Thumbs up for calling it a "sneaky little bastard."
Fabulous. Thank you. I woke up last week with a super tight TFL..I had full hip replacement on the other leg 6 months ago. maybe I have compensated and caused this tightness ? I have tried various stretches but this is the best..But hey, it came on so suddenly...that tightness all the way down the side of the leg...and made the lower part of the ITB band super taught.....