TFL

Here’s a stretch for the tensor fascia latae (TFL) muscle. It’s a hip flexor that runs from the point of the hip diagonally down to the IT band. Because of its location, it can be difficult to isolate.

Tensor Fascia Latae. Image created by Beth ohara (Own work) [GFDL (http://www.gnu.org/copyleft/fdl.html) or CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0/)%5D, via Wikimedia Commons

Stretch on the exhale. When you’re stretching, if you feel pain then back off a little.Hold the stretch for 4-10 breaths, or until you feel the resistance soften. 3 times each side is considered ideal, but if you’re short on time then some is better than none.

Kneel on a pillow on one knee, with the other leg in front of you at 90˚. It helps to have a sofa, chair seat or other support to lean on.
Bring your front foot across past your back knee, and shift your hips over so that your back leg is on an angle.
Tuck your tailbone and lean forward through your hips. Feel the stretch in the front of your back leg.