Lower Body Pain Relief

Psoas/Front of Hip

Next we are going to work on the muscle in the front of your thigh on the inside of your hip called your iliopsoas muscle. So bring your acuball up higher on the inside of your hip letting yourself locate that spot by once again coming up onto your elbows and moving your body forwards or backwards until you find you’ve got the right spot. Be careful not to extend your low back too much to cause difficulty there especially if you feel discomfort. Once you’ve got the right spot if you are able to let yourself relax down onto your forearms, do so. If you need to keep yourself on your elbows to get the contact, stay there. Either way is good as long as you’ve got the contact making sure to breathe fully and deeply into that muscle completely letting your body relax. Two or three minutes here makes a significant difference on the way your hip joint functions. If you do have low back pain on one side or sacroiliac joint issues, make sure to work the psoas on that same side, it makes a big difference in the way your low back moves.

Buttocks

The gluteal or buttock muscles are often tight on people who stand, athletes and people who spend a lot of time sitting at computers or driving.

Lying on your back on a carpeted floor or yoga mat bend your knees and place your heated acuBall underneath one buttock keeping the Spine Align Belt of the acuBall parallel with your spine. Now allow the knee on the side you are working on to fall outwards towards the ground exposing the front of your hip. Then, move your body up or down on the acuBall as though you were tuning a radio dial until you find the exact right spot – you will definitely feel it!

The first 30-60 seconds will be tender.
Your buttock muscles will then begin to notably relax and you may feel sensations running down into your thigh or other areas as the layers of muscle and connective tissue contraction begin to peel off.

After 2 minutes you may feel the hip joint migrating forward releasing deeper mus-cles in the buttocks. It’s a truly wonderful feeling. Make sure to do both sides so you are balanced. We also strongly recommend working on the psoas muscles in the front of the hip to help release the buttock muscles even further – the two muscle groups work as balancing opposites – releasing one helps to release the other. Remember to breath through the tightness and completely let yourself relax.

Athletes will often do this to improve the function, strength and flexibility of the buttock muscles before they go for a run, play hockey, tennis, golf or any other sport.

Pubic Bone

Now we are going to go into the symphysis pubis, a very powerful release spot as well in the front of your pelvis. Take your large acuball, roll yourself off to one side and place the Spine Align Belt right in the centre of your pubic symphysis. Move yourself up or down using your elbows to get the right spot and once you’ve got it, breathe and release, a very powerful spot for most people. If you can come down onto your forearms, do so, if not stay on your elbows and simply relax into this opening. Once again a lot of emotion is released from this area. So be comfortable with what you feel, simply breathe through it and let go. I like to hold these spot for at least 2 minutes preferably three but many people feel they get benefit from holding these spots for longer than three minutes – let your body tell you what it wants you to do.

Inner Thigh/Adductor

To work on the adductor muscles on the inside of your thigh, place the acuball on those muscles by bringing your knee out to the side and bending it, then, coming up on your elbows, shift your body forward or backward until you feel the ball moving into the exact right spot in those inner thigh muscles. Again, they are called your adductors, now these are often very tight especially on people who spend a lot of time standing, athletes as well. Again, breath through it, let the ball do its own release work and if you feel like you need to move, do so. Your body will tell you, go where it wants you to. Once you have got the right spot, 3 minutes, breath, release and let the ball penetrate deeper and deeper into the tissue.

Tensor Facia Latae/ITB

What is the best way to open up the outer aspect of your leg? Is it a foam roller, where you have to move your body over it? We are going to ask you to try the heatable Acuback. You do not have to move. Once you find the right spot, the pressure point and heat design of the Acuback open the tissue from body weight alone, so it is a far superior technique. Let’s show you exactly what to do: The first thing, use the right aspect of your Acuback. Use the stippled points underneath where you feel tension in the outer aspect of your leg. Apply some pressure to find the right spot and relax into it. Now, because this area is often very tight, we recommend using it in bed when you start. Hold each position you find for 3 minutes for maximum release. So do not roll, once you find the spot relax into it. We are going to be working on two areas: the tensor fascia latae, a tight band of connective and muscle tissue on the outside of your leg, and also a little bit higher, in the iliotibial band. Locate each spot where the sensitivity is really significant and hold it for 3 full minutes. That first minute will be painful as the heat and pressure design of the Acuback starts to separate the tight tissue, bring in blood flow and flush out the wastes. The second minute will feel better. Breathe into the area of pain. The third minute: way better! – A deeper release occurs. Continue to breathe deeply. The most important thing to know is that you are now using the best technique available to release a very tight area of your body.

Quad

The heatable Acuback is the best tool available to open tight quad muscles. Use your body weight to find the area where you feel contraction and once you have located it, melt over it. Hold each position for a full 3 minutes for maximum release. Unlike a foam roller, you do not have to roll to make this work. You roll to find the spot almost like you are tuning a radio station, then, once you find it, relax! Totally let your body weight do the work for you. This technique allows the heat and pressure points of the Acuback to do all the work.

Hamstrings

An excellent technique for releasing tight hamstring muscles is using a heatable Acuball or Acuback. The Acuback will create milder penetration but is easier to position. The Acuball will go deeper. Make sure to locate the exact area of tenderness that you feel your body wants you to work on. Once you have located that spot – something like tuning a radio station – relax! Let the weight of your body do the work. Breathe deeply into the area of contraction and simply let go. The pressure points and heat of the Acuball and Acuback will start to penetrate the tissue and release it. Remember that it takes a full 3 minutes once you have found the right spot, to get notable opening in the tissue. Now, please notice this – if I remain on one spot for only one minute, I won’t get even half of the release that I do if I stay for 3 minutes. So your body is worth the extra time. Stay there for a full 3 minutes. This gentleman is testing the flexibility of his hamstring muscles before and after he works on a significantly tight spot. He has located the area, is allowing the body weight to do the work and is simply relaxing and focusing his breath right into where he feels the contraction. As he does so, the pressure points and the heat of the Acuball will begin to penetrate and separate the tight muscle tissue, bringing in blood flow and flushing out the waste. Now he will check his mobility and notice that there has been a significant gain. Use the Acuball or the Acuback to increase the flexibility, strength and to reduce the possibility of injury in your hamstrings.