Simple IT Band & Outer Hip Release For You
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- Опубликовано: 25 авг 2024
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Release your tight IT Band with Somatic movements, as well as the side of the trunk and the hips more generally. Great for pain on the outside of the hip and knee. Pair this movement with the Side Bend and Walking 1 for even better results. Enjoy!
Main Muscles Addressed:
TFL (Tensor Fasciae Latae), Obliques, Quadratus Lumborum
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Is this class addressing the outer hip area
Hi Colm ! This was just Brilliant !! My back , legs feel so different , will do this everyday ! Thank you !
👍very helpful!
Glad you found it helpful. Thanks for watching.
I really like your Somatics Colm.
It's great to have it in my accent!
Thanks Angela! Glad you are enjoying the videos and the familiar accent :)
Can anyone hear this?
Hi Barbara, try this video instead. It covers the same area and the sound is better.
ruclips.net/video/0FflLxXhwKw/видео.html
Thanks for watching
Hi Colm, I have another question; if one has a particular trouble spot, which often feels that it needs attention, like in my case it's an IT Band with associated tensions, is it ok to do as many reps as one wishes to the one side, and just a few to the side that feels like it needs no more than that?
Hi Barry, yes you can do a few extra repetitions on the problem side if you wish, that said I would also suggest adjusting your leg position to locate the point of most tension, .ie; shift your entire leg forward or back, rotate your leg in/out a bit etc, then release from there. Also if IT Band is tight on one side you'll need to add the Side Bend to both sides to even out your waist too. Then Walking Ex.1 after and you'll have a useful little sequence. Give it a try and let me know how you go.
Thanks Colm; actually after a bit of experimentation today, it seems to be not just, or not so much the IT Band, but the muscles underneath it, where the Vastus Lateralis and the Lateral Hamstring meet; but then the tightness seems actually to extend from the Glute medius, down the whole lateral leg and even down the Anterior Tibialis, which is super tight; the only way I can think of pandiculating the Ant Tib is by flexing the foot; thanks for all your help anyway and I'll work on your suggestion;
@@barryevans6757 Try this one but with flexed feet: ruclips.net/video/2r5cFJuo2s8/видео.html
Volume very low…useful info ..thank you
You’re welcome. Here’s another video with similar movements that has better sound.
ruclips.net/video/0FflLxXhwKw/видео.html
Thanks for watching🙏
would you need to do Arch and flatten .... first
please answer, because i still don't think the order matters, but, it might ?
It’s not absolutely necessary no. But 3 or 4 repetitions wouldn’t take long and it’s good practice.
This one is a tough one for me ! Foot drops down towards floor and the TFL feels super tight , leg moves forward so I will go back to back lift and the others. Any simple TFL release that can be done sitting ?
My right foot is turned inside significantly when I am standing clearly indicating tighter TFL and the mid / back area ( QL , back , side )
If your right leg is turned in try this movement, it will help to both your legs to return to a more natural forward facing position. ruclips.net/video/cMIulObha68/видео.html
@@LearnSomatics This is so amazing ! I tried this move lying on my bed in the morning and it has made so much difference !!!! My inner thigh knee , foot are all coming back to the centre slowly with repeating it twice ! The muscle that were pulled inwards have started to relax , this move maybe one of the most powerful ones for me , will solve so many of my issues I faced while doing the others !!! Thank you !!!
Hi Colm, I'm really experiencing the benefits now from my online session with you; this is a fantastic Somatic movement; the difference after 4 reps is mind-blowing, to my usually chronically tight Lateral Thigh.........amazing; do you have anything specific to hamstrings?
Hi Barry, glad to hear you are making good progress, for hamstrings specifcally, try this one if you haven't already: ruclips.net/video/kZ3jz6CB0qM/видео.html
Hamstrings tightness is usually indicative of back tightness generally, so getting the lower back moving and releasing the entire back of the body with Back Lifts and Arch & Flatten movements will go a long way to improving the hamstrings too.