Piriformis and TFL Massage: How Sitting Shapes Your Hips

If you spend most of your day sitting, your hips are working overtime — and not always in a good way. In this episode of the Rebel Massage podcast, Allison Denney dives into how the piriformis and tensor fasciae latae (TFL) respond to long hours in a chair, why these two small muscles play a massive role in hip mobility, and what massage therapists and clients alike can do to restore balance, release tension, and improve movement.

Why the Piriformis and TFL Matter

The piriformis and TFL are two deep, stabilizing muscles that control the way your hips rotate and move. When you sit for extended periods, these muscles adapt — sometimes tightening, sometimes weakening — and that affects everything from posture to walking mechanics. In this episode, Allison explains what’s really happening beneath the surface and how understanding these patterns can help you create more effective massage techniques.

Massage Techniques for Better Hip Mobility

From targeted releases to improving overall body mechanics, Allison breaks down her favorite strategies for addressing hip tightness, imbalance, and discomfort. Whether you’re a massage therapist refining your approach or someone curious about improving mobility, these insights will help you understand when to work the piriformis, when to focus on the TFL, and why treating them together often leads to better results.

Take Your Learning Further

Want to see these techniques in action? Check out the Piriformis tutorial next, where Allison demonstrates step-by-step methods for improving hip mobility, protecting your own body mechanics as a therapist, and helping clients move more freely.