Hi, my name is Hedi Alavi, and I'm going to explain how to cycle with upper tensor fasciae latae pain. Okay, so your TFL is a very small muscle located, initiated from the side of the pelvis that runs all the way down into the IT band. It is used for hip flexion and also for leg abduction, that's raising your leg to the side. Okay, so when you're using the roller, you're gonna be up a little bit higher, so you want to be on your elbow, and place the roller on the outside of your pelvis, and then bring the top leg again forward for balance and for positioning, and start to roll up and down a little bit on that thigh, on that TFL, the outside of your thigh until you really feel it, and once you feel it, you kind of want to hold it and rock side to side on it. I kind of like to do this because I really want to give it its maximum release. And then move to a different position on that roller. After you have released that muscle, you can then go ahead and stretch it. So this is an easier stretch, you want to put something soft underneath the knee, you did the right side so we're gonna start with the right knee down. You want to bring your left foot forward, and try not to push your hips forward, so keep your knee over your heel. We don't want to go into hip extension here. So, you want to put your left hand onto something that would keep your, keeps you stable and give you balance. Take that left foot, bring it over to the right a couple of inches so that you're aligning your left heel to your right knee, and then you want to go ahead and push your right hip out to the side. So try not to take your pelvis out of alignment here, just pushing it to the right will really try, start to target that muscle.