Hip Flexor Release Using the QL Claw

Introducing the TWO hip flexor muscles that cause a host of low back and hip pain: Iliacus and Psoas. Both muscles lie on the front of the body and tighten after long periods of sitting in chairs.

Iliacus Release

Iliacus tends to tighten after long periods of sitting. If you are a desk jockey or sit down for 8+ hours a day, release the Iliacus.

Iliacus Muscle Release

Iliacus Placement (above)

 

 

Psoas Release

Psoas tightness goes hand in hand with Iliacus tightness. Massage the Psoas as well as the Iliacus if you sit for 8+ hours a day to loosen up those poor hip flexors.

Psoas Muscle Release

Psoas Placement (above)

 

Targets: Rectus Femoris, Iliacus (Psoas instruction coming soon!)

Check out anatomical considerations here: Hip Flexor Muscles

Rectus Femoris & Iliacus Release - Written Instructions

Placement for Hip Flexor Release Using QL Claw

Rectus Femoris Placement: When standing, lift one leg in a marching motion. With your hand, feel the muscle engaged just below the crease of the hip - that is the Rectus Femoris. Remember this muscle. Lay face-down on the floor, and place the trigger on this hip flexor muscle.

Iliacus Placement: Using your fingers, locate the large, bony hip bone protrusion on the front of your body. Feel for the muscle 1-2 inches inside the hip bone, 0-2 inches above the waistline. When you locate the Iliacus, it will feel good to massage. Check out the Iliacus picture above if you get lost.

 

Level 1: Prone

Iliacus Release 1 Using QL Claw

Take a load off, try this one out. Roll the trigger-side foot back and forth slowly for an active massage. *Pictured on the Rectus Femoris*

 

Level 2 (not pictured): Lay your chest on the ground. Dorsally flex the trigger-side ankle so the foot is normal to the floor. Lock out the trigger-side leg so the knee is off the ground.

 

Level 3: The Windshield Wiper

Iliacus Release 2 Using QL Claw

The most motion of any QL Claw move - buckle up. Move the trigger-side foot back and forth in a windshield wiper like motion. Feel free to get creative with the motion - move the foot around however feels right.

 

Level 4: The Stinger

Iliacus Release 3 Using QL Claw

Proceed with caution: user may elicit loud dad grunts and hard exhales. Engage the trigger side glute, lifting the knee off the ground.

 

How to know you've released a trigger point: When you release a knot/trigger point, you will feel the muscle give and will simultaneously feel the device sink in to your body. A massage generally feels less painful under higher pressure once a trigger point is released.

Sources/Influences:

[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.