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Step 1 (Hip Hook Option): Using the Hip Hook

The iliacus and the psoas make up what is commonly called your "hip flexor." These 2 muscles have an important job, to connect the upper part of your body to the lower half! Although these muscles are also responsible for flexing your hip (bringing it forward), their main job is to help hold your spine, pelvis, and hip together. The iliacus and psoas are called the iliopsoas together.

They often time contract and stay knotted up when the body is either too mobile or if those muscles are overused. Because we need them to stabilize us, activities like sitting, running, biking, kicking, and weight lifting are common causes of tightness along with too much stretching like yoga and dance. As you can see, there are lots of reasons these muscles tighten and this tightness can cause pain in all kinds of places in the body.

Two key tips on how to get the most out of your Hip Hook. Make sure that you're on a hard surface. I'm using a yoga mat here and that's the maximum amount of cushion you want because you want there to be enough force to be pushing up into that area. If you're on a bed, you're not going to be able to position it in the right spot and you're not going to be able to get enough force even on a treatment table. So make sure you're on a relatively firm surface. Then to place the Hip Hook, lining it up with your nipple, sliding it down to your hip, and then tipping onto it. In this tip part, it's really important that when the Hip Hook is underneath you and that the Hip Hook is flat. This is important for two reasons, one is because it'll help position the tip in the right location. But also if it's tips angled when you go to push on the handle you're not going to get much pressure on the iliacus.

So you really want to have a good starting point. When you're rolling over from the hip position to the tip position, you want to tuck that metal part underneath you so that it's lying completely flat on the ground. Once you're on that flat tool, you can start by letting your body relax into it and then push on the lever and there's room for that lever to move. Push on that lever to rotate the tip towards the iliacus. And you can do it with your hand, which works for me because I have lots of shoulder range of motion. But if you don't, you can just lay your forehand or your forearm on the handle and just use that to rotate the Hip Hook out.

Move on to Step 2: Using the Hip Flexor Release Ball to relax the back of the hip!

Want to learn more about the iliacus Muscle? I uncover these patterns in my bestselling book, Tight Hip Twisted Core - The Key to Unresolved Pain!

This is also why I designed the world's first tool designed specifically to release the iliacus muscle - The Hip Hook

By Christine Koth . Mon Jul 06

Author Bio

Uncovering the cause of your pain is my mission. As a bestselling author and holistic physical therapist with decades of experience, I have helped countless people, just like you, recover from long-standing issues. I've discovered a major cause of pain hidden in the hip and this has lead to my "Iliacus Queen" and hip expert status. I'm here to help you discover causes like this. It doesn't have to be complicated to live a pain-free life. We can do this. I look forward to supporting you on your healing journey.