Muscle knots can't be released by stretching
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- čas přidán 3. 05. 2021
- What are muscle knots? How can you finally get rid of muscle knots? (Hint: not just by stretching). Holistic PT Christine Koth explains why stretching is a short-term solution for muscle knots, and how to apply pressure for long-term change instead. Subscribe and don't miss a new video! czcams.com/users/alethahealth?...
Stretching can be helpful by increasing circulation and helping your brain to let go and realize your muscles can safely lengthen. But if you have a muscle knot, that muscle is going to tighten again shortly after stretching.
Even self massage, or rubbing a muscle, will not be able to release a muscle. Muscle knots need direct, prolonged pressure (longer than you think!) to release.
One of the places you may experience muscle knots (and not realize it!) is tight hip flexors. Because of the frequent overuse of these core muscles, psoas release, iliacus release, and hip flexor release in general is needed.
Not every muscle can be easily accessed to press and hold for 30-90 seconds! That's exactly why I invented the Hip Hook.
The Hip Hook is the world’s first tool designed for psoas release AND iliacus release. Just a few minutes a day with the Hip Hook can provide long-term pain relief to the lower back, hips, tailbone, knees, and feet. Tightness in the iliacus and psoas is directly connected to many different kinds of pain throughout the body because its tightness rotates the pelvis and twists the body out of alignment.
Hip Hook - www.alethahealth.com/the-hip-...
Tight Hip Twisted Core Book - www.alethahealth.com/tight-hi... core
Aletha Health - www.alethahealth.com/
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
I was literally pressing on my shoulder and neck spots as you were talking and it instantly helped so much! Thank you
It was REALLY nice to find an informative video that wasn't total BS
I suffer from chronic tension in my shoulders, neck, and calves.
Massage gun, stretching, massages. Temporary relief.
I started trying this concept of prolonged pressure on this stuff figuring I had nothing to lose.
You're right, it 100% works! Been digging in to tense spots on my shoulders and back with a hook tool and holding around 90-120 second intervals.
Thanks so much, gonna give more tries with calves and lower back and see how it helps.
That's so awesome to hear! Are you currently using our tools like the Hip Hook and NUCKLE to help improve this?
Great information! Thank you for sharing!
Really good explanation, thanks!
Thank you so much. I have been in pain for the last two years. I'm going to do your technique tonight.
Great information, love your channel, thank you!!!
We're so glad to hear this!!! 😊
thanks for explanation it is so long though. short explanation would be great. It still beneficial. i appreciate it
Very useful. Thank u
Very nice thank you!
This is so true! THANK YOU VERY MUCH! I got muscle knots on my back, the massage it s good, but it gives short term release, i tryed ERGON procedure and it was wayyy better and last longer.
Thank You!
Awesome video we will save a lot of money after this discusion❤
I’ve had tight quads/poor flexibility for as long as I can remember, it’s really causing me issues since playing volleyball again after Covid. During Covid plain gym exercises never hurt it, and I was in the least pain in my life during Covid. But since playing volleyball again, landing and jumping have caused serious tension/knots/adhesion in my quads which pulls on my knee causing lots of pain where I can barely walk on it causing me to miss gym time and volleyball the following week.
I’m very interested in trying pressure for extended period of time
Man I used to stretch my hamstrings all the time. They always felt tight and cramped when I would do an intense practice (wrestling). It wasn't until I found myofascial release that I noticed big improvements. Great video thank you.
Ordering your hip hook product right now. Your videos and explanations have helped me so much.
We can't wait to hear what your experience is. We're excited for you! :)
I have something similar. 99% of the time it is just in the closet, collecting dust. 1% of the time, it is worth it's weight in gold.
Great Explanation On Stretching, Rubbing, and Actually Applying "PRESSURE" to Release the Tension and Eventually The PAIN! BRAVA! EUREKA! i Released more pain with You In A Couple of Minutes than 15 yrs WITH A Pain Doc!!!!
Thank you!! We're so glad this information has been able to benefit you so much!
I learned so much, this is incredible
I was wondering why my knots wouldn’t go away. I just have to hold on them longer! So valuable to know, thank you
You're welcome!
Thanks for the video 😊 is there a tool you can use to put pressure on the upper trapezIus muscle? Can cupping for a prolonged period help?
We have a tool called the Range, formerly called the Nuckle, that is used for the upper traps and other areas. Check out the Range here: shop.alethahealth.com/products/nuckle
Thanks Christine for the explanation on knot release. I have the HipHook and it does really help me with my psoas/hip/lower back tension. Will you also explain how the use of these "percussor" fit into the treatment regimen?
You're very welcome, Jennifer! That's great to hear that you are seeing improvements from using the Hip Hook. Can you please help us better understand your question? Are you referencing the use of tools that use more of percussion or vibration applied to a muscle vs the application of prolonged pressure?
@@AlethaHealth Right that's my question - there are mechanical massagers - two main forms are "shiatsu" massager, or the very recently popular "percussor guns" that in lieu of vibrating actually put some pressure directly on the knots in different ways. Of course, they cannot reach places like the hiphook, but I'm wondering how they should/shouldn't be used in connection with releasing knots in more accessible places like the glut or quad areas?
@@jenniferma7209 perfect, thanks so much for this clarification. As you said, these kinds of massagers won't really be able to get into the hip flexor region; however, they can absolutely have a use elsewhere to address muscles closer to the surface of the body (like in the glutes & quads). Addressing those other areas of the body alongside the use of your Hip Hook for your hip flexors can be great and may even help accelerate the overall healing process.
The percussive devices do hold a lot of power where they can apply some good pressure and help encourage circulation to promote healing in the muscle tissues. However, if true muscle tension exists in these tissues (as described in this video), it might not fully and completely release. It really takes that consistent, prolonged pressure being applied to the muscle tissues to be able to best send signals to the brain to let it know that it is safe and can reduce the tension being held in that area of the body.
We encourage you to give the percussion therapy a try (if that's what you are interested in trying next) and see how it works for you. It has helped many people make improvements with the way they feel and it may help you out too. :)
Great inf. how can I help release head/neck tension that is causing problems with turning my head both sides?
We have a product called the Nuckle that addresses tension in the suboccipital muscles (at the top of your neck and base of the skull) that are responsible for up to 80-90% of your ability to turn your head. Check it out here! www.alethahealth.com/nuckle
yes... the missing link. ive searched for this for a long while for treating TOS. i think this is why so much od the treatment fails... gonna try it and see how it helps...
Let us know how it goes!
I’ve been using your Hip Hook for about a month, every other day or so and it is really helping. When I started I could barely lift my left leg, as if I were marching. Getting better but still can’t put my left leg on my right knee ( fig 4 stretch)but I’m hopeful. Now my tendons ( going down outside of left thigh... IT band?) feel tight and sore. I’ve heard you aren’t supposed to foam roll the IT band... knee. Will the hip hook eventually address/fix this? TIA
That's so great to hear that the Hip Hook is helping you out!
Regarding the IT Band, you are correct in your understanding that you should not roll the IT Band because it is a connective piece of tissue and not a muscle that can be rolled out and lengthened.
To help improve this, you may also want to consider releasing your TFL muscle alongside your use of the Hip Hook. This muscle is often tight along with the psoas & iliacus, and can be easily accessed using a lacrosse ball or tennis ball.
Here's a video that may help you out. :)
czcams.com/video/PNQIVLyerZg/video.html
@@AlethaHealth thank you for the response . I will try that tomorrow!
@@verybestartist You're welcome! Keep us posted :)
Thank you so much for clearing all the fog surrounding this question. One question: the hip hook addresses the knot where the iliacus and psoas meet, so if we work on this area will we not need to work on the other psoas trigger point, the one further up towards its origin, lateral to the belly button ?
This is an excellent question. By releasing tension in the lower (and more accessible) portions of the psoas using the Hip Hook, benefits can be felt throughout the length of the muscle.
However, it will not necessarily make that higher trigger point go away. Ideally, you would want to press on other trigger points along the muscle belly to release them too.
The trigger point location just lateral to the belly button is VERY deep within the core and is likely inaccessible through the front of the body.
It is actually more accessible through the back of the body, as that is where the psoas connects to the spine. Here is an IG video that talks more about that.
instagram.com/p/CDhthxFjKlF/
@@AlethaHealth thanks for the IG video, the exact spot is not very clear but I will experiment. I've read your book, very precise and helpful. We can't buy the hip hook in India (Amazon) wonder if you could help in that. I got injured dead lifting, five years down and numerous consultations, your book finally gave me the diagnosis. I'm very grateful for that and want to tell you the service you are doing for people out there is invaluable. In the meantime I'm trying different things to dig into the psoas! Do you think a muscle relaxant has a role to play along with the physical release?
@@amitbrar1674 the Hip Hook is not sold on Amazon, but can be purchased through our website at www.alethahealth.com. Are you saying that you cannot purchase it there, either?
Check with your doctor regarding the use of muscle relaxants. Ideally, you should be trying to take deeper, relaxed diaphragmatic breaths to help release tension in a muscle as you are applying pressure to it.
Applying deep pressure is also stretching. Its actually not the best technique to relax a muscle, its a good way but not the best and the effects only last a day or two. There are lines of tension you can feel in the body that allow you to literally move knots down them and completely release. And once you remove all the knots from that area, the muscle is completely relaxed it loses shape and turns to putty resulting in getting back your full range of motion. And the results last a minimum of a week long.
Hey does this help for tennis elbow too? I have muscle knots in my wrist extensors from 1 year and they aren't reducing at all!
Sure, try using something to apply pressure to the tighter areas in those muscles and see what positive impact it may have on the elbow.
What a fantastic video! I’ve had a knot for 2 months. Pt is working all around the knot with manual massage. I’m wasting my money because nothing worked. 1 month of pt 2x a week . I’m going to try this.
Yes! Give our Hip Hook and Nuckle a try and see how that works for you. Our tools apply precise pressure and you'll hold that pressure for a longer period of time (at least 90 seconds). It is this pressure and time paired with relaxed breathing that helps the brain let go of the tension it is currently holding in the muscles. Keep us posted on how it goes!
Can you send me information on the hook?
Yes, you can learn more info on the Hip Hook on our website. Check this out and feel free to reach out to us at hello@alethasupport.com if you have any questions.
www.alethahealth.com/the-hip-hook
Hi. Curious with pressure will compression boots and compression hip attachment work?
While the compression boots and hip attachment may support an increase in blood flow to the treated areas, it likely won't have the same effects on muscle knots that exist within the hip flexors. The psoas and iliacus are deeper within the pelvic region, so you would need to press directly in there with a tool like the Hip Hook in order to release those. Does this help answer your question?
@@AlethaHealth yes thank you!
Can months of painful lower back tension migrate to the neck shoulder region?
Yes, if you have lower back pain it is likely that your pelvis is out of its ideal alignment. The pelvis is the "core" of your body and everything above and below will begin to compensate when the core is out of position. This can work its way up to the neck and shoulders, or all the way down to the knees and feet.
Should I immediately stretch the muscle after I released the muscle knot or wait a lil while, maybe a day or two, before I attempt to stretch the released muscle/s?
You may find it more helpful to do it soon after releasing a muscle. You can also strengthen the opposing muscles to help the results last longer-term. For example, if you release the hip flexors, you can follow it with a hip flexor stretch and some strengthening exercises for the glutes and hamstrings. Does this help?
I have a muscle adhesion from 13 years ago in my mid back. Recently l visited an osteopath for costocondritis,and in himmanipulating my ribs all the muscle ofvthe adhesion area tightened up. Some tightness has been freed but is it possible some adhesion has been released aswell?
It's hard to say just based on this. Did you let your osteopath know what happened and asked him about this?
@AlethaHealth Yes l did let the osteopath about my adhesion. I am just confused by it all.
@@colinsmith1288 what did he say about it? It's possible that the adjustment caused some irritation and tightness. They should help you work to resolve this new tension by offering some suggestions.
@AlethaHealth So he treated the tension a little. But no other mention. I have decided to see another osteopath. I am thinking he is lacking skills in his treatment.
@@colinsmith1288 okay, hopefully you will have more success with the next one.
Can a foam roller do the job ??
A foam roller is way too large and spreads out the pressure across a broader surface area, making it less effective for treating muscle knots. Its size and shape prevent it from being able to apply more direct and precise pressure to a specific location that is remaining tense and contracted.
@@AlethaHealth what about a tennis ball ?
@@chosennpaul4 a tennis ball is better suited for applying gentler and broader pressure to muscles at the surface of the body. A lacrosse ball would be better than a tennis ball because it is denser. However, we must stop and ask the question of what muscles you are intending to release?
If your goal is to reach the psoas and iliacus (your hip flexor muscles) that lie deeper within the core and pelvis region, a tennis ball or lacrosse ball will not be effective. They are not large enough to reach these muscles. Even if you use a larger ball, its round and wider shape lacks the ability for direct and precise pressure.
For best results to release the hip flexors, you should be using firm and precise pressure. The tip of the Hip Hook mimics the depths, angles, pressure, and precision on the psoas and iliacus that a skilled practitioner could achieve using their fingers.
No, how about hours of pressure ? That's better, I have found.
On top of all a very beautiful lady
200 dollars for a little piece of plastic holy shit
While it may appear to look like just a piece of plastic, the Hip Hook is a patented tool that is made up of 14 different components. Some components are made of plastic materials, others are not. Its patented design allows for precise pressure to the psoas & iliacus muscles in a way that only a trained professional could apply.
Massage therapists can really benefit from these tools to save their arms while working on clients. I will definitely share with my massage therapist.
I think theirs no hope, we are old as fuck, its a wrap its more painful to sit here for 10 minuits bailed at 2m get to the point