Quad and Quad Hip Flexor 💥 Fascia Release Technique - NO EQUIPMENT Needed
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- čas přidán 12. 07. 2020
- // WHERE TO FOLLOW ME //
Website: elishaceleste.com/
Substack: humanfreedomproject.substack....
Learn Kinetix with me: kinetix.academy/
// 2023 CHANNEL UPDATE //
I’ve moved on from Mobility Mastery (self fascia release) in order to focus on teaching Kinetix, my method of root cause discovery for pain and dis-ease that involves partner fascia release as a “diagnostics” (and regeneration) tool. Kinetix is a complete scientific methodology that I teach to friends, partners and professionals alike inside The Kinetix Academy.
My other primary focus will be the launch and growth of a new podcast and Substack community called The Human Freedom Project.
// NEW CONTENT ON CZcams //
Sometime in 2023 I will return to CZcams with HFP podcast episodes and content created to help you know and understand yourself as a whole organism made of body, soul and spirit. This content will feature the Kinetix methodology, pain science, fascia secrets I’ve learned from 15+ years in private practice, neuroscience and evolving beyond the brain, trauma and the body, and more! I’m excited to go on this new adventure with you.
********** // VIDEO DESCRIPTION // *********
Reasons to try this technique (or other quad fascia release techniques, which you can find on this CZcams channel or my blog):
1. Low back pain (just make sure not to strain your back doing this).
2. Hip pain - front of hip, side hip pain and glute pain like piriformis syndrome can all be relieved by releasing your quads and quad hip flexor fascia.
3. Knee pain, in particular pain under the kneecap (patella pain) or pain at the top of your kneecap.
4. To locate imbalances in your quad fascia that could be causing hip hikes/shifts or anterior pelvic tilt.
5. Groin pain/strains.
6. Hamstring cramps or hamstring tension caused by tight quads (look up reciprocal inhibition on my blog to learn more about how opposite muscles inhibit one another).
7. Glute inhibition - your quads/quad hip flexors can inhibit gluteus medius and gluteus maximus, which can cause head to toe pain, from plantar fasciitis to knee pain, hip and low back pain to mid back pain, shoulder pain and more.
8. If you SIT A LOT. Your quad hip flexors in particular will get really tight from sitting. This can help relieve that tension.
9. Use this technique out in the wild, while hiking or backpacking, while rock climbing or when you otherwise can't get into your quads with a foam roller.
I’ve used this technique while backpacking after a long day of hiking, in my tent before sleep.
I’ve used this technique while sitting at my desk working, and I get in itch to get into my quad hip flexor fascia specifically.
Recently I’ve been using this technique to get into my quad and quad hip flexor fascia after injuring my MCL. Using a foam roller was difficult in the beginning. So I’d sit up in bed and use this technique on my entire quad fascia line.
HELPFUL TIPS:
- Try using different parts of your elbow - the pointy part, the flat part of your ulna (large forearm bone), or try rotating back and forth between your forearm and the edge of your humerus where it attaches to your ulna (low triceps area).
- Try using your elbow to produce the “clunk” by moving your elbow in a sea-saw motion back and forth. OR:
- Try keeping your elbow steady on top of an adhesion and move your leg instead (as shown in the video). This will produce the “shearing” effect that we want for fascia to produce more hyaluronic acid, which creates the water rich fluid system we need to stay hydrated at the cellular level (intracellular and extracellular).
- DEFINITELY poke around your hip flexor area to find your HOT SPOTS. It may take some exploration and experimentation, but I promise...you’ll find a GOLD MINE in there (if you’re like most people in the modern world). I have found adhesions in my hip flexor area close to my hip bone (ASIS), laterally or outwards towards my IT Band, and also inwards towards my adductor.
- To prevent bruising - DO NOT push into your tissue or try to manually force your fascia to release with pressure. Instead, apply weight by leaning into your elbow, and then focus on movement to do the release by “shearing” the fascial adhesions.
- To prevent soreness: spend 20-40 seconds per spot, then move on to another spot. If you’re used to fascia release and you know you won’t get sore, or if you LIKE the way fascia release feels and your nervous system isn’t “kicking you out” by fighting what’s happening, then feel free to spend as much time as you want on each spot.
Let me know what you find in your quads and hip flexors by commenting below!
![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 found this when looking to release tension in my tight quads that want to move all night. Thank you for talking us through the routine - with a shorter video I would have thought "that looks too simple to work". This way I tried it out, played around and ended up with legs feeling like butter! Never achieved this with a foam roller or a hard lacrosse ball. Thank you! Will repeat this a few times before my tensioned knees are ready for the couch stretch
This is such a quality technique! I found it allowed me to get to know those hot spots and my body more than the traditional technique. I also loved your point on our focus on symmetry in body practices - my massage therapist recommended me to do more reps on my left side to strengthen weaknesses and it makes so much sense. Infinite gratitude for your videos as they are helping me learn more about myself and heal from within. Thank you!
Thank you for this! I was noticing that the foam roller was triggering a practically unbearable pain response on my quads. This technique allows me to moderate the pressure. I look forward to foam rolling with comfort one day!
You are a really great teacher!
Believe me or not, I found this video linked from your patella area one, but I discovered this on my own while gardening: I kind of reached forward while squatting and felt a clunk and it felt so great I just kept going! I find that on my right leg I find it really hard to do release on the quads with a roller or ball because it feels too much, but with my elbow it's great! I found a bit towards the inside of my thigh that felt really weird and kept going at it and when I was done that thigh felt so much more relaxed! It's so great to see you explain this because it makes me feel validated when I experiment on my own. :)
(I'm also laying down on my shoulder and pinning my quads with a medicine ball and that feels great too - essentially I put my weight on the shoulder on the side of the IT band that feels stuck and put all the weight I can on the ball, so just my upper arm and shoulder and the ball are on the floor, and the opposite leg toes. I feel like a crazy woman when I do it, but it works so well in conjunction with the release on the side of the abdomen.)
So awesome!!
Thanks for sharing. Here in a little while I'm going to order your program. Trust me; I know how important it is.
Thank you!
Great idea, thanks
Love the simplicity of this...thanks for sharing!
Yay, glad you like this!
Great video
I am recovering from a grade 3 MCL tear & MCL sprain and have not been able to get my leg to straighten easily (without intensive weights on my knee first). I was able to straighten my leg, where it felt easy and relaxed, after doing this release technique. I'm seeing a physio as well and have been spending 1 hour everyday in tthe gym weight training and working out to get there just so that I can get back on skis within the next month.
This is more advance for me to “pin” verses using foam roll. I had so much pain relief from my right hip from doing your hip flexor technique. Thank you.
Awesome! Yes, it can be more precise if you're in tune with your body and able to "feel" the adhesions with your elbow. I'm glad this worked for you!
As always, you bring so many awesome ways to break up that fascia. I had immediate relief from soreness and tightness in my quads and hip 👏🏼👏🏼👏🏼♥️
Reneé - yay! So happy to hear this. 🥳
I'm new to this and have been confused about something - is that sensation of some ropey thing rolling or snapping back and forth always a tight fascia problem? As in if I find a spot like that, I need to work it because it's not supposed to behave like that? Or does a healthy quad muscle itself produce that same rolling around sensation?
This is a great alternative. I'm doing your pelvic instability course right now. I will use this technique instead. Thanks
Tahira - great! I'm really glad this works so well for you.
Thank you Alisha! Great suggestions!! I look forward to trying this technique. I definitely have clunks like you!
How is the MCL? I’m glad you’re working on yourself to heal. I really hope you and yours are well. Lots of blessings & hugs 🤗
I'm making GREAT progress! The MCL itself has never really been painful, which indicates a full rupture. But the rest of my knee has been painful, swollen and stiff. I'll be filming a video about what has happened lately, as it's been a fascinating few days. I was able to adjust my own kneecap and get it fully straight after not being able to since the injury. This allowed me to walk with a normal gait (although really slowly) for the first time since it happened. Thanks for asking!
I can't reach ( my back is so stiff)
Can u please make a video about lateral knee pain and tightness
Halleh - I have made many videos on lateral knee pain. If you search my blog for those terms (lateral knee pain) you should find them. Go to www.mobilitymastery.com/blog and use the magnifying glass icon (on desktop) to search. If you're on mobile you have to scroll to the bottom of the blog roll for the search bar. Or you can search this CZcams channel.
MobilityMastery I get this too with pain along my outer thigh when I’m laying on my side. Also, that knee hardly goes near the floor when I sit cross legged. I’m assuming something is tight but I’m not sure what to work on. Thx
@@ElishaCeleste thank u!
Lovvveeee your leggings