Somatic Yoga For The TFL & IT Band
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- Опубликовано: 24 ноя 2020
- The IT Band is famous, especially to runners, but not because it is motivational music playing on their ear buds. The IT Band or Iliotibial tract as its called, is the fibrous tissue that runs down the whole outer thigh and is well known for causing pain. The IT Band starts at the Tensor Fasciae Latae (sounds a little like a fancy coffee drink but its a muscle that is neighbors with the Gluteus muscles). Often, outer knee or hip pain is blamed on IT Band "tightness", but this is not exactly accurate or a complete picture. This powerful fascial tissue even gets its name taken in vein in a painful condition called Iliotibial Band Syndrome though it has accomplices . The IT Band is dense, thick tissue with a purpose. It acts as both a shock absorber and a spring that stores energy for the legs, and it stabilized the hips and knees. We are the only mammals that have IT bands. It is important connective tissue that likely helped us to evolve into 2 legged locomotors. So "tightness" is part of the innate protection and stability the IT Band provides us. The problems arise when the muscles around the IT Band are chronically tight and pull on it.
Somatic yoga works with full body patterns. Instead of just foam rolling the IT Band (ouch - warning - lots of nerve endings in fascial tissue and you might be adding guests to the pain party, especially if you have a tear), the way to relieve IT Band pain is to release tension in the muscles around it, including the TFL, Glutes and the entire torso. Somatic Yoga accomplishes muscle release at the nervous system level through pandiculation which is the purposeful contraction (tightening) and release of muscles; its like a yawn and a wake up stretch for the IT Band and all its followers.
You will need a 2-3" solid book to stand on and a rolled up yoga mat and/or smushy ball the size of your whole hand.
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Dear Megan all I can say is thank you ❤
So beautiful teacher and human
You have been my lifesaver the past few weeks. I fractured my hip and needed emergency surgery. It’s because of you that I” m healing and still able to find movement.
Megan, much thanks for this video and "Myofascial & Yin For The Front & Side Leg Lines." A week ago I over-stressed my legs during strength training (exasperated by hiking), causing awful pain in my right knee, IT band, hamstrings, etc. I've been practicing yin yoga for over 2 years but your videos helped provide much relief! As a result I have subscribed to your channel 🙂
I think I just fell in love during this video. You have been teaching me SO much. Thank you for your free help!!!!!! I’m so grateful.
Megan, I am so appreciative of these exercises. They help me to stay focused and present with my body. It's a joyful release and fulfillment. Thank you 🙏
Your practices are always wonderful. I love the sensations and the embodiment. I tend to teach (yoga) in a very similar way and your videos are always an inspiration. THANK YOU!
Thanks for the video, I have watched it several times and have found some relief from chronic tightness in my right quadriceps muscle. Again much appreciated
I have been lax in my exercise over the past six months and decided it is time to start walking 30 minutes twice a day. After walking twice a day just for three days, my lower back (sacrum), iliac crest and I think the inguinal ligament were in such horrible pain last night that almost brought me to tears. I have also been practicing with Megan for about a week now so I looked up somatic yoga for my hips and discovered this video. WoW!!! I was completely out of pain by the end of this session although it was painful to do some of the movements, I gave myself some breaks, especially in the side leg lift, ouch, but breaks and moving through slowly and mindfully relieved the pain I was in. I am AMAZED at what somatic movements can do for the body and relieve pain. Thank you so much Megan for offering these videos!
Hi Megan, Thanks a lot for making this video. Very much appreciated! :)
THANK YOU! This was great. I had an emergency right hip replacement almost 3 months ago. This was just what I needed tonight, and I will do it again I am sure!
This was really helpful! Your instruction is great! Thank you!!!
Thanks a lot Megan 🌸🙏🌸 In fact I had a pain just there and I feel much better after your session ! Will do it again Namaste 🙏from Switzerland 🇨🇭
That was great. Will be making a return to check out some other classes. Lots of new cues well explained and good pace :)
Thank you so much, this helped immensely with my pain in my hip, I was debating about whether to go get another cortisone injection in my hip when I found your video. I am NOT going to be getting another injection, but I WILL be doing more of your videos. 💜😌
Thank you for this. I only have this issue when I run too and it is miserable. Of course it makes ir harder to run, too. Do you have any running tips to prevent this?
Hi Megan. Have a partly severed IT band and my hips are out lign often. Doing your somatics really helps. Is it my imagination or could this injury be causing me shoulder nd neck tension? Hope this sequence targets it all but if not, I would be greatly appreciative if you had some suggestions which could help me :) ❤❤❤❤
Hello and thank you! If I’m receiving PT, any suggestions as to where to place the electric pulse pad for outer hip pain?
Pretty thorough but, sadly somatically it didn’t help,
Hi Megan! I paused at