Tight hips and low back? There's a decent chance this tiny muscle is the culprit

It can be incredibly frustrating to spend hours each week stretching, foam rolling and strength training with a focus on the big muscles of the hips and low back—and you still have tightness and soreness there. You begin to think, What's the point? Golf Digest Certified Fitness Trainer Courtney Weber feels your pain, and says the reason you might not be getting the results you want is that you're ignoring a tiny muscle that can wreak havoc on this region of the body when neglected.

On the front outside portion of the top of each thigh, where it connects to the pelvis, is a muscle called the tensor fasciae latae, commonly known as the TFL. These muscles are less than six inches long but play a much bigger role than their size in terms of hip function—especially in the golf swing.

"They serve as a traffic hub between pelvis, hip and knee and are crucial for internal rotation of the hip," says Weber, who trains golfers at Grit Athletic Performance in Destin, Fla. "The TFLs allow proper coiling and unwinding in the swing without over-rotating your back. And if they get tight or overused, you will see back discomfort, loss of power and different swing faults such as coming over the top or swaying."

Internal rotation of the hip also is a key indicator of whether you can pick up more swing speed. According to Chris Finn of Par 4 Success in Raleigh, golfers should have at least 40 degrees of internal rotation.

Try this test to see if you need to give your TFLs some TLC: Lie on your back with your legs raised and bent roughly 90 degrees. Place your fists between your knees and let the sides of your knees press against them. Now swing the lower portion of your legs outward, which internally rotates the hips (you can do this with or without a light resistance band wrapped around your feet for an additional challenge). If after a few reps of swinging your legs outward you feel your TFLs cramping, that's a sign they need to be "released," Weber says.

"With this tiny hip muscle, it’s not just about stretching," she says. "We want to both release and strengthen the TFLs."

Here Weber demonstrates a handful of exercises that target the TFLs and improve their functionality. If you want to free up your golf swing, she suggests adding them to your exercise routine (or do them at home before you go play).

TFL ball releases

Place a couple of yoga balls or one softball or similar right below the front of the hip bone toward the outside of the leg (the TFL area). Lie face down, allowing your body weight to gradually sink into the ball (you'll know when you're hitting it). Gently rock against the TFL with the ball for 60 to 90 seconds. Do the same on the opposite side.

Half-kneeling abductor reaches

From a half-kneeling pose, move your front foot out to the side so its knee opens. Keep your torso tall and core tight and gently shift your hips forward feeling a stretch along the TFL area. Also raise the arm on the same side as the kneeling leg and reach toward the front leg, also feeling the hip and side of the body lengthening. Hold for a few breaths then return to the start position. Do five to eight reps, then switch sides and do five to eight more.

Side-lying leg raises

Lie on your side with legs straight, stacking your hips and shoulders on top of each other. Prop your upper body on your forearm or lie fully on your side for support. Keep your bottom leg slightly bent for balance and your top leg straight but slightly forward. Turn the top toe down toward the floor (this helps target the TFL and front hip). Now lift the top leg a few inches off the ground, leading with the front of the hip. Raise the leg slowly, then lower it back down without fully resting. Do 10 to 15 controlled reps, then switch sides.

Single-leg glute holds and hip marches

Lie on your back with knees bent and feet flat on the floor, arms resting by your sides. Brace your core and squeeze your glutes as you lift your hips into a glute bridge position. Bring one bent knee toward your chest, keeping the hips level. From the bridge position, slowly alternate bent knees, holding each position for a few breaths while maintaining the bridge. Do eight to 10 marches

90-90 eccentric drops

Get into a "90-90" position with your legs (bent 90 degrees). Place a band around the ankle of trail leg and use the band to assist raising the trail leg. Do five controlled reps, and then switch leg positions and repeat.

"When the glutes, core and TFLs all work in sync, you’ll move smoother, swing stronger and stay more consistent through all 18 holes," Weber says.

Click on this link if you're interested in becomming a Golf Digest Certified Fitness Trainer.