Tight Hip, Twisted Core Quotes

“Figure 4 Stretch A Figure 4 stretch lengthens muscles in the back of the hip, such as the piriformis muscle. Bringing circulation to this area of the body and releasing tension in the piriformis helps the iliacus because it keeps the Villains from tugging against it. Releasing tension in this area also helps to reduce pressure on the sciatic nerve, which can get pressed upon when the piriformis is tight. Figure 4 stretch for the hip rotators with hands or using the wall Lie on your back and cross one leg over the other so that your ankle is resting on your opposite knee. At this point, you have two options: one is to bring your hands behind your opposite knee and bring your knee up towards your chest until you feel a stretch. Alternatively, you can place that same foot on the wall. Both methods are effective; however, putting your foot up on the wall can also help facilitate relaxation because you’re not having to strain the upper body by pulling with your hand. You should feel a stretch in the back of the hip and leg. If you feel any groin or knee pain, stop. With this stretch you want to change the behavior of the muscle, different than just warming up a muscle. Therefore, hold this stretch for longer than normal, three to five minutes on each side. If you stop feeling the stretch either pull a little bit further or stop. It’s not working if you don’t feel it in the right place. One repetition per day is all that is needed. Doing this on both sides is ideal. Don’t forget to realign the pelvis after doing all of your stretches and exercises.”
― Christine Koth, Tight Hip, Twisted Core: The Key To Unresolved Pain

“Realign the pelvis while standing The side that is tight will be taking a step forward, relative to your other leg. In a standing position, push down into the ground with both feet and, using the friction of the ground, pull the feet towards each other without moving them. For example, if it’s your right side that is the tightest iliacus, your right leg will have stepped forward, and, like scissors, your right leg will try to push backward while your left leg will try to move forward. There is no motion with this exercise, just pushing. Hold the push for two seconds, or one deep breath, and then relax. Repeat this push ten times. After those ten repetitions, your pelvis should be in better alignment. This version is not as good as lying down, but if you’re standing in line or at a concert it’s a great way to realign your pelvis and help relax the iliacus. In Sitting”
― Christine Koth, Tight Hip, Twisted Core: The Key To Unresolved Pain

“**Important** This exercise is done on only one side. You must first decide which side of the body has the tightest iliacus and is rotated forward. Use the “QUIZ” to determine your tightest side. You only do this exercise on the tightest side. Do not switch to the other side to balance yourself. We are actually creating balance by only doing this exercise on the side that is out of balance. If you don’t know what side is tightest, then skip this exercise. On the Back Realign the pelvis on your back Lie down on your back and bring both knees up towards your chest so both feet are off the ground. Place your hand behind the knee of the side that is tightest (determined with the “QUIZ”). Squeeze your hand with your calf by bending your knee. At the same time, push against your hand, without moving, as if you’re pushing your foot down towards the ground. Your hand will be resisting the pressure of your leg pressing against you. You don’t need to press your hardest; a mild to moderate amount of pressure is just fine. The other leg is just up off the ground and not doing anything. It’s important to keep it up off the ground so that it doesn’t accidentally push into the ground or cheat in some way. There is no motion with this exercise, just pushing. Push against your hand so that your foot is trying to touch the ground but not moving. Hold the push for two seconds, or one deep breath, and then relax. Repeat this push ten times. After those ten repetitions, your pelvis should be in better alignment. In Standing”
― Christine Koth, Tight Hip, Twisted Core: The Key To Unresolved Pain

“Continuing to improve flexibility, the body gets to a point where it is no longer stretching muscles—it is stretching ligaments and joint capsules. These structures aren’t supposed to be stretched. If you tend to be someone who is really flexible and can, for example, easily go over into a forward fold and put your hands flat on the ground, or rest your stomach on your thighs in long sitting, that is plenty of flexibility. Similarly, you don’t need more flexibility if you can go into the splits or lay all the way down in a pigeon pose. All these examples are way past what is needed for a healthy amount of flexibility. You will end up making the muscles tighten up around the joints to stabilize you or pinching and straining the joint itself.”
― Christine Koth, Tight Hip, Twisted Core: The Key To Unresolved Pain

“This is part of the deep front line that Thomas W. Myers outlines so eloquently in his book Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists.”
― Christine Koth, Tight Hip, Twisted Core: The Key To Unresolved Pain