Tag Archives: TFL

Day 11 – Pocket Pool

Your hip flexors are tight and you know it. You sit in your car while you drive to your job where you sit all day, then you drive home and sit in front of the tv. What did you expect would happen to your hip flexors? Now it’s time to undo some of that tightness. Today we are going to play some Pocket Pool to release the tensor fasciae latae with a Yoga Tune Up® Alpha ball. You begin laying on your side with the Alpha under the side of your hip. You should be propped up on your elbow and bend your top leg and place the foot on the floor for extra support. Take a deep breathe and turn your chest and hips toward the floor going almost totally prone. The goal is take the Alpha across the TFL fibers by trying to roll it into your front pocket. Breath slowly and take your time because you have many hours of sitting to undo.

Check and recheck your standing posture and your squat before and after balling both sides of the hip. You should feel like you’re standing straighter with better posture and you should feel much more comfortable in the bottom of your squat as well.

The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.

Day 11 of 30. Pocket Pool from Force Distance Time on Vimeo.

Hip Helper

Have you been squatting so much that your hips hurt?  Here’s a quick fix for you. This mobility piece will work on your gluteus medius, your tensor fasciae latae and the upper attachment of your rectus femuris. These three muscles can get really tight and aggravated from lots of sitting and squatting.  A good massage with a Yoga Tune Up balls should relieve some tension. Give it a try.  I am using a Yoga Tune Up® Alpha ball but you can also use a Super Nova from mobilitywod.

Here are some tips:

  • Use a bigger ball or at least elevate your ball on a yoga block to get the right spot.
  • Breathe deeply as this can get uncomfortable.
  • Test and re-test with an air squat.


Hip Helper from Force Distance Time on Vimeo.