How to Use the Hip Flexor Release Ball to release the Iliopsoas Hip Flexor
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- Опубликовано: 26 сен 2024
- Using the hip flexor release ball can make a big difference in releasing the tension in your psoas, iliacus and hip flexor region! It's pretty simple to use.
Starting on your side put your hands on your hips so you can find your pelvic bone right, right inside your public bone there is a soft spot, that's where your iliopsoas lives. Now roll over onto your stomach, you may need to bring it up a or down a teeny bit. Just lying in this position on the ball is often enough. You can oftentimes play around with different positions to find a spot that feels the tightest but the whole goal is to try to find a spot that's tight and stay there.
Some things you can try once you become better at finding the spot to increase the effects.
Try bending your knee.
Lifting your entire leg up off the ground.
You can try windshield wipering your leg back and forth.
You can also bring your opposite leg out to the side, like a mountain climber, that will make it more intense.
But like I said, the idea is that you really want to find a spot where you feel it the tightest and hold that, that position for 30 to 90 seconds or more.
Many of you have said that it feels really intense. Is that normal? And the answer is yes,
This is a muscle that has been tight on your body likely for decades and has not been addressed at all. So it's very common for it to feel intense. So just stick with it. If you have any additional questions, or you're unsure about this technique, you can reach out to me directly at christinekoth.com
The ball works but this is also why I designed the world's first tool designed specifically to release the iliacus muscle - The Hip Hook
christine-koth...
If you want to learn more or have questions I uncover these patterns in my bestselling book, Tight Hip Twisted Core - The Key to Unresolved Pain!
christine-koth...
I can feel a wonderful release when I do this, just by lying on the ball and taking several deep breaths. The "unlocking" sensation extends from the side abdominal area all the way down through the hip flexors. I feel like this could help me solve some pelvic floor and hip-area problems that have developed over the past year. Thanks for posting this -- your videos are the best.
That's great to hear! Yes, tightness in the hip flexors can play a role in pelvic floor and other hip issues. Do you also have our Hip Hook and use that?
@@AlethaHealth I do not yet have the hook, but I've put it on my to-do list. :-)
@@Brandwellian sounds great. When you're ready for that next level of hip flexor release, definitely check it out!
I just bought one of these. I knew it would help me with some tightness in my low back, buttock and hips. Love it!
Just found your video tried this and worked Excellent 👍 Thank you very much
We're glad it helped!
Thank you Christine. Very useful information.
You're welcome! So glad this helped! :)
Beautiful and most helpful
thanks so much, Christine~ good work!
Of course, thank you!!
Great instruction!
Thanks! We're glad you appreciated it :)
Great tips! Is that a hard ball?
Hello Christine I was wondering if my pain is on the right side do I also do my left side
I used to work as a contractor in construction I never had this pain and now I drive a semi truck and develop this pain from sitting too long
Thank you for the video I hope this is going to help me with the pain
Great question! Pain occurring on one side of the body may be related to tightness and restrictions on the other side of the body, leading to the painful side overcompensating for the other side.
When using the Hip Flexor Release Ball or the Hip Hook, we recommend that you still use the tools on BOTH sides of your body to search for those tight spots. You are likely to be holding tension on both sides, but perhaps with one side being tighter than the other.
Is there a link to for the re-alignment?
You can find out realignment video here! ruclips.net/video/-pfvIYkRNoQ/видео.html
@@AlethaHealth thanks!
That ball is bigger than a tennis ball correct? I’ve got the hip hook and I can’t seem to get it in the right spot. I think it’s because I’m heavier. However, been using a tennis ball the past couple of days and I seem to hit the right spots with it. I’m wondering if the bigger ball will work better than the tennis ball. Plus it’s prettier. 😂
Yes, the Hip Release Ball is about 4" in diameter. A tennis ball is far too small to be able to reach the psoas muscle, so you are likely hitting another muscle.
With your Hip Hook, try moving the tool around a bit. Move it an inch left/right or up/down. Move it closer to your pelvic bone or further from the bone. Try it higher or lower along the iliac crest of the pelvic bone.
There is a lot more area along your hip flexor muscles that perhaps you haven't fully explored yet to find your tighter spots. :)
I have a hip replacement can I use this?
We have had other users of the Hip Hook experience success using the tool following a hip replacement and I hope you will too! You can check out our FAQ here to learn more. Let us know if you have additional questions, we're glad to help. aletha.reamaze.com/kb/can-the-hip-hook-help-my-pain/hip-replacement
@@AlethaHealth thank you I just bought one will let you know how it works
@@user-xn4vl9lr1p That's great! Keep us posted 😃
I can't find it. Can you do this if ur not skinny
Yes, everyone can do this regardless if you have more belly fat or less belly fat. You can find where your hip flexor muscles live if you can find your pelvic bone.
Place your hands at the top of the sides of your pelvis and use your fingers to trace the outline of the pelvic bone.
If you place the Hip Hook or ball anywhere along the inside of this bone, you are entering the area where your psoas and iliacus muscles live.
You may need to move the tip of the Hip Hook around in this area to find where you are tightest. This includes exploring higher or lower along the pelvic bone, or even further away or closer to the bone.
Does this help?
How often do you recommend doing this? Is it ok to do it multiple times a day?
Yes, it is okay to do this multiple times per day. If you end up feeling sore (which can happen), then consider taking a day or two off to let the area recover before trying again.
@@AlethaHealth Thank you! I assumed as much. But I didn't want to aggravate it if multiple uses was not recommended. Thanks again!
@@grantwbubb you're welcome!
@@AlethaHealth How do I know if I'm pressing somewhere that I shouldn't? Sometimes I feel like maybe I'm press on a nerve or something.
@@grantwbubb if you were to press on a nerve, you'd feel tingling and numbness down in your upper thigh pretty quickly. If you were to press on a blood vessel, you'd feel throbbing pretty quickly. If you feel either of those sensations, simply come off of the tool and move the tip of the Hip Hook to a new location (most likely need to move it higher along the pelvis).
There are more nerves and blood vessels within the hip crease region near the groin. According to the instructions manuals and videos, you should be staying ABOVE the hip crease to avoid pressing on these nerves and blood vessels.
Does this help?
Hi Christine, my release ball got smushed after using it the first time. Will it slowly inflate or should I get a pump & needle to lightly inflate it? If the needle method is required, which size works best?
Hey there! Sorry to hear this happened, it sounds like you may have gotten a defective ball. Please email our team if you haven't already at hello@alethasupport.com and we'll be glad to work on this with you.
Can I use it on my back?
Yes, you can use the ball to release muscles in both your lower & upper back, as well as some other areas of your body. Get creative and explore to see what area(s) helps you out the most.
This thing is precisely the size of baseball, except for baseball is 5$.
Our ball is 4" in diameter, so it is larger than a baseball.
What do you mean by it feels tight? I am trying to do splits and the muscle or tendons in that area hurt, but I noticed today while stretching that the side that is going lower into the stretch also hurts more, while the other side doesn't hurt as much but it doesn't seem to be going down much
When using the word "tight" it can have a couple different meanings. First, it can mean having a limited range of motion where the muscle simply won't lengthen any more. Another meaning, which may be more applicable to you, is where the muscle is holding tension even though you are very flexible. Since you are practicing the splits, you are likely getting into a larger range of motion beyond what the hip is naturally "supposed" to do. In this extended range of motion, those muscles often create tension around the hips and pelvis to help stabilize and protect those areas. If you find yourself to be hypermobile and having this kind of pain, you may find that releasing those muscles and focusing a little more on STRENGTH in the muscles around your hips can help that pain improve over time.
@@AlethaHealth Hmmm, do you mean doing more lunges and squats? I have been thinking I need to strengthen my quads and glutes for either type of splits. I looked up psoas and realized it is a fairly small muscle coming from behind the spine to the front of the hips and wrapping behind the leg bone. Perhaps a lack of quad strength or flexibility is putting all the stress on the psoas.
@@amnas3201 those kinds of exercises can be helpful. Targeting muscles for the core and glutes are great for stabilizing the pelvis and hips. There are also many smaller muscles that assist in internal & external rotation of the hips that you may look to target for additional strength & stability around your hips.
@@AlethaHealth Ok thank you 🙏
@@amnas3201 You're welcome!
Why is she speaking so weird? B-a-a-a-a-l 😮? 0:03