Releasing Iliacus

Hip issues? Back pain? Knee problems? You need to release your iliacus muscle. The iliacus is the "ilio" portion of the iliopsoas. It works with the psoas to create hip flexion. It pulls your pelvis forward in a tilt. When it is stuck in tension, it locks the pelvis and affects the low back, the hamstrings, all the hip flexors, the glutes, and puts undue strain on the knee, contributing to knee pain and dysfunction. It can keep you stuck in back pain and limit the mobility of your hips. In this video I teach you about the iliacus, where it lives, what it does, and two ways to release it yourself so you feel more freedom in your whole body.
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Disclaimer: this video is for informational purposes only. You are always advised to seek consult with a medical practitioner before undertaking any exercise or therapeutic program.

[@WestGolf164]

I've had mild but chronic low back pain for a long time and I've been working on releasing my psoas, QL, piriformis, lats, glutes, glute med, you name it and I've ruled those out as the cause. I learned to just deal with the pain, but I stumbled across this video and gave it a shot. After a couple minutes I stood up and felt a couple pops in my low back and the pain isn't there any more. Thank you for this!

[@teresitavega8392]

You Have NO IDEA How Much Pain You Have Just Helped Me RELEASE! i have been SUFFERING FOR OVER 15YEARS WITH BACK PAIN! You are AN ANGEL SENT FROM HEAVEN...!!!!!!!! THANK YOU...

[@retiredmenace]

Funny enough I have been dealing with a SEVERE pinch on my hip/ lower back, I did this exact release method a few days ago, it was extremely tender but I got out whatever was there, Immediately saw results. The algorithm must have heard me talking about it 😂

[@CatMatlock]

I guess sometimes it serves us when they listen 😂. This release is so essential and I"m glad you found it useful. Best wishes!

[@johnvandehey7002]

I'm 79 Cat, Had severe back pain across the back right to left side, and down my left leg to the knee for years. You've nailed it girl. It WAS the iliacus. Wonderful. No chiropractor, massage therapist or acupuncturist ever found it. You're my saviour lady. How did I find you? A simple Google search.

[@CatMatlock]

Hooray! Pain free living is where it's at. Enjoy!

[@user-yup-you-are-human2]

❤❤❤❤❤

[@philmacprm]

I think this saved my life. How did I not know about this before? I will do this everyday, forever. Thank you.

[@barbaracallenmohr783]

I have had S.I. issues for 5 years. Even after doing all the stretching exercises that my P.T. gave me I still had a tight groin. I did this illiacus release, and the pain is gone! I can't believe it!! Thank you so much for this. I am going to incorporate it into my daily routine! ❤

[@tedtalksrock]

You are doing GODS WORK out here… I pulled my lower back out moving some gravel furniture and I was in Excruciating pain I thought I was broken for the rest of my life. It hurt to sit and it was relentless. I didn’t know what to do but I noticed that the worst pain was when I was sitting with my pelvis tucked (like on the bed) so I thought maybe this would work… Omg: it worked. When I tell you that I now feel like I’m on vacation in my body! It’s amazing. Not only is the back pain gone I feel like for the first time I’m standing with my weight fully balanced over my feet. It’s incredible. ❤❤❤ thank you THANK YOU!!!

[@CatMatlock]

Yes!!! Wonderful. The Iliacus release is so essential to the wellbeing of the back. Remember that trigger points are persistent and might return so do this every day for a little while to keep the release. Best wishes!

[@rmusic2688]

This is the best video on the iliacus I have ever seen. Thank you!! :)

[@paramedictoo]

Wow. I've been a nurse/paramedic for years and you certainly taught an old dog a new trick! Following a spinal cord injury I spent months in a recliner recovering and have really jacked up my iliopsoas area. After watching your excellent video I realize I have been overly aggressive with my rehab attempts and I have developed lower- crossed syndrome. I was able to release my ilacus using your technique and now I can start strengthening core. I can't thank you enough!

[@emmmiloveyou]

I feel so much better and now have one more tool to help heal my body! much love and gratitude Cat. your videos are awesome!

[@IIIRorschachIII]

I'm a stage 4 lung & liver cancer survivor & I'm always in chronic bone& nerve pain everywhere all the time. This helped in this area, thank you!

[@tobeapearl]

I went to doctors for 6 years trying to get someone to help me live a better quality of life with scoliosis. It’s wild to be that here I sit having more faith in what’s she’s about to show me than I ever will another doctor. Not one ever mentioned this muscle.

[@CatMatlock]

Unfortunately doctors are not well trained in muscular issues and pain, trigger points, and tensional systems. When you look through that new lens, it opens up a whole new world and potential for relief and pain-free living. Best wishes!

[@tobeapearl]

@@CatMatlock unfortunately their not trained well I. Anything that regards actual healing. They are drug dealers, that is it, that is all.

[@Pitalu-9]

God please bless her with millions of subscribers! 🙏🕊️🌷🤗

[@CatMatlock]

Thank you!

[@crazeedogs]

I'm not sure I did this correctly and it was quite painful but it sure helped relieve some bad leg, back and knee pain. I hope I can get better and better at finding this- thank you for this video. Subscribed and saved!

[@sueadey2358]

You are my hero. Thank you. I take 104 prescribed tablets a day as I have so much wrong with me from beatings. I now self medicate to between 20/30 a day and have stopped taking the oramorph. I now take little fifteen min walks after being stuck in bed unable to walk since December. I am sharing this everywhere I can. Thank you so so much. Much love sue xx UK

[@cassandradortch4196]

🔥🔥🔥 Thanks so much for sharing... 2 yrs in pain and this trchnique helped alot!

[@googoo554]

Oh gosh! I think this may be what im looking for! After 11 years of treatment this is the first time ive heard this. You are a treasure, much gratitude and love

[@CatMatlock]

You're welcome! The iliacus release is a huge shift for so many people. Happy to support you feeling your best!

[@saramahood3219]

It didn’t do nothing for my sciatic nerve pain in my lower back and leg 🤷🏼‍♂️

[@annacbrown1986]

Girl!! My husband was in so much lower back pain and we tried everything..looks like this was the missing link..he instantly felt better

[@CatMatlock]

How wonderful! Look into psoas also, they go together! Cheers 🙌🏼

[@aneegashfaq3697]

Amazing!!! I have been trying to fix this problem and I just released my ilacus!!! Thank you!!!

[@frankieaglio4674]

What?! I can’t believe this actually worked. Low back pain reduced significantly so quickly. And after 13 years of pain this is the easiest and fastest thing that almost eliminated the pain of bending and twisting. Thank you so much!

[@CatMatlock]

So happy to hear this! You’re welcome

[@paigehuffman]

Wow…hits the spot! It was unpleasant but feels so much better now! Great instructions! Thank you!

[@karinvastola3735]

I'm impressed thanks for explaining these muscles in a way that makes total sense and is a great help for pain release

[@vallang4832]

It took me a few moments to get the correct spot. But when I did I felt a wonderful release go from my right side to my left side in my lower back. And I am not in pain no more. OMG. I am so glad I found you. Thank you thank you.

[@CatMatlock]

YES! How wonderful! Yes. Trigger point release really requires the correct angle so it takes a little fishing around in the beginning. But then once you get it ... WOOHOO! That pain may stay away. But if it doesn't, release it a little bit every day or two for a while until that spot tones down. Best wishes

[@mshalady]

Amazing! Thank u so much, best video on iliacus pain!

[@SarelleSirius]

I started heavily working out lately and this muscle randomly got so sore, thanks for this!

[@CatMatlock]

You’re welcome!

[@socloseagain4298]

Did you manage to alleviate the pain there? I've the same issue.. 😞

[@kantnergirl08]

This seems to have really helped me. After some stressful and fearful emotions (never had before) I had to stop running and still can’t :(((( but I feel I like I’m on a journey to renourish my body and mind. Running is harsh on body but I now believe it was my mind trying to cover up trauma as well . I will try your other videos too. In the last 6 months I’ve had hip, lower back and piriformis pain and I’m only 36. I also had some emotions that hit me for some reason! Again thanks for showing this. It’s my first time trying it and I do believe it helped. My fear and emotions have come out in my body because I always ignore them causing tight muscles I believe. I hope one day I can run again

[@ninaesparza1822]

Did this fully heal you? I’m a runner and my pelvis hurts very bad but I don’t want to stop running, what should I do?

[@jeffreylucas3421]

Perfect you have located the exact spot I have been working on these unhappy muscles. I don't think I am pregnant. Not my pelvis but down by my groin... I have been working the area with lying on a hard baseball and rolling over it... some days I can feel a release and others not so much.

[@emiliabre]

This exercise is easy for those with defines muscles I have fat on my belly difficult to find the muscle.

[@luke2632]

Is there anyone out there that can help?

[@JoeBanjo88]

Thank you Cat! I had a back injury and I could feel it in the iliacus...BIG spasm! Released nicely

[@darklurker33]

Thanks for helping me release that. Defiantly helped w my hip and back pain

[@gutygortega]

Thank you for your I was finally able to sleep several hours at a time, I would only be able to sleep for less than an hour at a time and I would be awake for several hours trying to stretch and find a “spot” that I could feel comfort only to be able to sleep for minutes. So grateful to the LORD first and foremost for finding your video and then grateful for your willingness to teach us this technique! Blessings to you!!🙌🏼🙏🏼

[@michelemurphy3541]

I am on week 6 of cancelled Pilates classes because I slipped and fell in my parent’s kitchen and slammed both feet completely off floor, onto my left hip *I thought I broke hip I hit so hard. I have been stretching, doing hot and cold in shower, over the counter anti inflammatory medication. Lots of water and just trying not to overdo it or bend down to pick stuff off the ground. It is a super long journey and frustrating. Can’t wait to implement this stretch! Thank you!

[@CatMatlock]

This will help. Also make sure you keep gently loving. Don’t stop moving! So important. Best wishes

[@MeMo-fo4kc]

Thank you very much , this video changes my life and finished 4 years of pain

[@samgaffamcgaffin]

Honestly I only just figured out what muscle was causing my problems and I can’t wait to see results

[@anthonydebay6932]

I am convinced the Iliacus has been the issue plaguing me now for 3 years. I'm a bit overweight, and having issues locating the iliacus to properly find and release it. Any advice?

[@MonkDowns]

This was good! Best video on iliac crest issues. Anatomically explained well as to where the muscle originates and inserts. My pain is more towards the back of the crest where it connects to the muscle of the upper buttock. Thanks for sharing.

[@CatMatlock]

You're welcome. Make sure you attend to the quadratus lumborum as it matches your pain pattern. Here's that video.kzbin.info/www/bejne/Zp69fYxonNh8aLcsi=E2OqUXRkBtOrry8r

[@MonkDowns]

@@CatMatlock OOOOOh so that's what they call that muscle complex? It seems to connect in the front along the groin.it aches and spasms along the iliac crest and that QL you speak of. Sometimes I get spasms along that Iliac Crest muscle but not where you had your thumbs, but on the upper outside ridge of the Iliac crest? What muscle is that? Thanks for your help!!!

[@CatMatlock]

@@MonkDowns that’s either a pain referral from Quadratus Lumborum or it’s from the gluteus medius… I’ll link video below

[@CatMatlock]

@@MonkDowns here’s the glute med release: kzbin.info/www/bejne/kGXLqaOAo7udn68si=EBgf9EnLb41qnlWA

[@Jade-sm3pk]

Thank you I was just looking for this! This is great for the front how do you do the sides and back of the pelvic rim ? Chronic tightness pain. Thanks:)

[@henpikehenpike5391]

This is a problem I’ve had for years and for the life of me, I was never able to pin point where this pain was radiating from. I came across your video after I looked into the iliacus. I always said that it felt like the pain is behind there but also radiates. I thought maybe hip flexors. But After watching your technique, and performing it, my pain has subsided immensely! Thank you so so much !!! Im grateful for your advice. I do however have this pain behind the iliacus in the BACK which is very difficult to access and get to. Any suggestions?! Thanks !

[@wildriverbass]

Love that version, thanks Cat!

[@carolineayers7983]

Thank you for the video. I have just done the release exercise and feel hopeful that this will help unravel my unhappy muscles. But what is most striking immediately after we the first session is that my abdomen feels more relaxed and diaphragmatic breathing is easier when sitting ( previously very restricted) Thank you

[@CatMatlock]

Yes indeed. The iliacus pulls on all the abdominal muscles. Freeing the iliacus frees the abdominals!

[@Loveandlight123]

Excellent video! Much relief.

[@TheRetrospective]

Great technique, thanks for sharing! ❤

[@CatMatlock]

You are so welcome!

[@patriciaosayimwen3354]

Thank you .

[@platogenova9573]

Tremendously helpful. Thank you

[@maxflinter6896]

Awesome advice! I usually release my Iliacus with the hip hook but will try your technique.

[@eddiego8197]

What about if you are heavy and you can't feel the illiacus because of a larger belly area?

[@eddiego8197]

@@CatMatlock IC Cat.

[@Harry00020]

A little difference between how Katherine trott taught this. She uses a special tool called hip hook, can we really access the illacus with our hands? Anyway going ro try now and see how it goes... Thanks for wonderful demonstration

[@CatMatlock]

You absolutely can, if your tissue is soft enough along this edge and if your body doesn't have too much flesh around the belly. For some, that hip hook is just the tool that's needed. I did a video on how to use that well, based on my experiences with it. And for me and my body, thumbs are all I need and I can very easily access the iliacus no problem. As a matter of fact, I was able to do this one day out hiking on a trail and it saved me from limpoing the whole time! Did you find yours? Were you able to get it?

[@Harry00020]

@@CatMatlock thanks for reply. I tried to follow you to release illacus, but struggled to find top point of hips and where exactly to dig in with thumbs. I will try again

[@lukeshirtliff7861]

my iliacus muscle on my right is always super tight even this does not help

[@anth115]

@@CatMatlock not always more to the story if it worked. BUT Sometimes theres more to the story.

[@AlchemicalAudio]

Look at PRI. Postural restoration is an interesting way to look at how disfunction manifests in the body.

[@stephanierebillard9106]

Bonjour, je suis française et je n'arrive pas trop à traduire la vidéo, est-ce possible de m'expliquer grossièrement svp ? Je vous remercie d'avance 😊

[@bikesavvy3654]

Thanks

[@CatMatlock]

You're welcome!

[@marymondem1049]

Hey thanks alot... I did it just know....i don't know whether I did that correct or not, but I did exactly like you did with my thumbs and index finger.....felt so good .. My pain is okay now...but I'm afraid it will come back by tomorrow morning or in the evening in my office. Im suffering from low back pain and scitica, right leg buttock pain since 7-8 months. Used so many medicines still not well.. Can you please suggest or teach me what should I do to heal this in proper way... And can you please tell me how many times we should do this iliacus muscle release and at what time? Thank you so much... from India.

[@bethmarkert]

what do you mean, "it just released".. what does that feel like?

[@CatMatlock]

It feels less painful. Trigger points are chronically held tension and they always have a little bath of inflammation around them, so they hurt when you press on them. When you do this, take a few deep breaths. If it doesn’t feel better, try again later in the day or the next day. You are training your body, “When I press here, you let go.” If not immediate, soon your body will “get it” and let it go, and feel better! If it’s not working, try pressing more gently a few times, just enough so that it feels important. Breathe deeply and relax your body. If you are tense, it won’t be able to release. I hope that’s helpful!

[@tyrone1son]

This is me.

[@FandS-Top]

amazing video

[@markhanington5808]

Thanks for this. Incredible. Can't thank you enough.

[@CatMatlock]

My pleasure!

[@tabithawesthoff276]

Oh my goodness. This is a problem for me. It is so tight that I can’t even get my finger or thumb into it. How can I start to work into it?

[@lionfishof2533]

How do you know it released? I have tried but I'm not sure if it released?

[@CatMatlock]

@@lionfishof2533 it should feel less tender after a while. That said, the tight fascia might also be tender! So a good approach is to hold the point for 3-5 long and slow breaths. Relax all your body. Hold and breathe. Then let go and do again tomorrow. The point may not release on the first few tries. You are training your body to let go and it sometimes takes time to do that.

[@MI-mx3rh]

I get wicked back pain when trying to release my psoas with the couch/wall stretch

[@onetruecalling]

Nice and simple technique.

[@kalio_Tarrow]

I driving for a living and this muscle has been so stiff.

[@CatMatlock]

I bet so! I know it's difficult to drive and take enough breaks. Do this release regularly. And every time you stop, walk around, swing your legs, move your pelvis around. Best wishes!

[@360luv4allivingthings]

omg I am so glad I found this thank u

[@User_ML907]

Subscribed

[@robk9330]

Hi, I'm quite sure I have a tight iliacus as I also get hip clunking/popping. If I release the iliacus, should I immediately notice a difference in that hip clunking?

[@estherpalenschat4356]

Great question!

[@saluoja5904]

Was training with my ⚽️ team and felt a sudden pain or a pop while I took a shot in the iliacus It’s very painful to run now and don’t know what I should do with it

[@mukeshchauhan5037]

Mem i loved this video great, dr told me illac creast syndrome I have weak muscle of back and L5 s1 Mem can you tell me one oil massage for muscles,

[@mcs5973]

How am I supposed to stand to maintain my pelvis straight?

[@CoolDudeWithGlasses93]

If you had some visual aids or diagram to see what you're talking about it would have been easier to locate the spot you're talking about.

[@CatMatlock]

@@CoolDudeWithGlasses93 yes, I agree. Thank you. In my more recent videos I have added more pictures of the muscles and trigger points. I appreciate the feedback. Best wishes

[@Pessia88]

Great!

[@goldie5788]

Oh my God!! You're amazing

[@mcs5973]

How do you feel when you release it?

[@Brookadnb]

Thanks for the video. I wont bore you with my story but question for you....after releasing and then stretching, do we need to then strengthen the Iliacus to fix it for good ? And if so what excersises do tou recomend ? Thank you in advance

[@michelleconnors1608]

I can't get my thumb in, thick bands of muscle in the way

[@organicherbalcoloncleanse6720]

Hi Cat, could you confirm how often you can do this manipulation, thank you❤

[@CatMatlock]

You can do it every day for a while if it keeps locking up. (You will also want to give attention to the psoas). Link to follow. After that, it shouldn't need it more than once a week or so. It really depends on what other imbalances you have in your body, how much you move throughout your day, how you sit and stand, if one hip is higher than the other.... Remember that everything works together as a symphony and no muscle works in a vacuum.

[@CatMatlock]

Here's that psoas release video: kzbin.info/www/bejne/e57QZ3tvo7SHfZo

[@user-wy1ec2jc4w]

Thank you...

[@friekek9683]

very intersting. I wonder what can be done to pull up the knees the way you do...my quads seem to go hard to stop me doing it when I try

[@jessecroy2949]

Could this be causing my nerve issues in my outer leg??

[@purpleplant9515]

Thank you

[@bikashbiku4354]

Tq

[@davidgaribov7998]

Thank you so much!

[@laurafreemanuk]

Amazing thanks so much

[@CatMatlock]

You're welcome!

[@firstcelestino]

Wow!.. amazing.. I dont know if I did it right but I think I felt some kinda relief especially in my back. I will be practicing this exercise. Thank you so much🤗

[@carolin3844]

Thank you!!!

[@Nadir_ceylan]

can we ride a bike?

[@CatMatlock]

Oh yes. The thing is, that will always affect the iliacus. Get real familiar with this release and where your particular points are. After you ride, release the iliacus. It only takes a minute. I'd also highly recommend you roll out your inner thigh adductors after each ride. You use those muscles to steer the bike and riders often hold extraordinary tension there, which contributes to iliacus issues, but also very much contributes to glute problems. Every time I get off my bike I do a quick release of the inner thighs and hip flexors, especially iliacus. Here's a link to adductor release: kzbin.info/www/bejne/b4u5hn2iq96orLMsi=P6FT10qRDjBZgukI. You don't always have to do this long of a practice. Get familiar with YOUR body and release what tends to activate. Best wishes!

[@michaelkopyscianski2312]

I need something a little stronger than my thumb lol. I feel it but im not FEELING it. Reccomend a easier way to apply mor pressure for a bigger dude?

[@CatMatlock]

There are some tools to use. One excellent tool is the Aletha Hip Hook: shop.alethahealth.com/?ref=DsR2FLq6U84E9-

[@rosereeder4942]

Does a tight iliacus have anything to do with the really excruciating, charlie horse muscle spasm of the inner thigh adductor? It seems like the cramp is right in line with the iliacus.

[@CatMatlock]

Ahh..... it may. Nothing works in a vacuum. The inner thighs are directly related to glute min and glute med abductors. You'll want to look at those as well. Also look at the pectineus muscle and it's release video. I suspect you also have a hip height inequality which is going to set those adductors off balance. Make sure you're not crossing your legs! Check hip height, pectineus, and glute min and glute med.

[@karencrawford93]

Would this help release a piriformis that keeps spasming/tightening?

[@maxq2012]

Will this help with a herniated disc?

[@hownwen]

How do u know it's been released?

[@VenturaIT]

can't get my thumbs in there... too tight, but I can press with both hands/fingers...

[@VenturaIT]

seems like my external obliques are also tight (up the side of my belly)

[@JulianSirian]

Can you show us the one near the spinal cord... I've got lower back pain, but I do the, 'front' one and it doesn't make a huge difference... I still believe it's the Iliacus muscle, but you said that there was a way of doing it on the back... (the pain I feel is centered near the spinal cord, not at the front... if that makes sense...) Thanks for the video though... very descriptive ;-)

[@annamay3083]

Can't figure out where it is bummer

[@CatMatlock]

Did you try the side lying position? Sometimes that helps folks get it. It's later in the video... Around 7:30

[@tonyachabiel3983]

i am a bit chunky but not obese. I am not sure I was able to hook anything!! I do have scar tissue across my belly/hips from mastectomy reconstruction. This was painful to press on the scars but i am Not sure i was able to "hook" anything but scar tissue!

[@tonyachabiel3983]

@@CatMatlock thank you for the response and suggestion.

[@tonyachabiel3983]

Does that Hip Hook device work to release this area as well if I cant hold adequate pressure. My arms and chest muscles are pretty wimpy after the mastectomy .

[@blackopsguy1780]

What if it is in the point of the pelvis

[@CatMatlock]

That's a great question. I will make a video about what attaches on that point of the pelvis and what that could be. And of course trigger points from elsewhere can refer right to there. Look into quadratus lumborum. Here's how to release it. QL can refer along the outer pelvic rim, into the side of the hip, into the SI joint, and even inside the pelvis. kzbin.info/www/bejne/Zp69fYxonNh8aLc

[@MacalinshataMacalinshata]

❤Tnks

[@krisztianwirsz3612]

I can't even press my thumb in there. My abs are super tense there when I'm seated.

[@CatMatlock]

Try the side lying version, later in the video. And curl in a little bit, then rest on the floor, perhaps supporting your head.

[@krisztianwirsz3612]

@@CatMatlock I have athletic pubalgia and or a recurrent inguinal hernia too unfortunately...

[@watchmen6504]

Thank you for this video. Can you describe what the sensation should feel like when you first come in contact with the iliacus? I think mine is incredibly tight

[@watchmen6504]

@@CatMatlock thank you so much for taking the time to explain. That is so kind of you. I will follow your instruction and report back. I'm dealing with serious hip impingement so the iliacus release is a part of my protocol to improve that. It's interesting that you mention pain referring down into the upper thigh. On the side of my hip impingement I do have referring pain into the upper portion of my thigh. I bet the two are related

[@watchmen6504]

@@CatMatlock wow thank you! Okay there are numerous symptoms but for now I'll just deal with the symptoms in my upper thigh. There is a dull ache, a tightness, and a general soreness and sensitivity in the upper 50% portion of my anterior left thigh. This area of sensitivity is mainly towards the median and lateral portion of the upper thigh. It's not really on the interior portion of the thigh near the adductors. When my hip impingement kicks in, which is generally anytime I've bend over or flex my left hip, I definitely feel this pain in the area of the thigh I described. Additionally trying to foam roll it doesn't help much? Foam rolling is much more sensitive for this area of my thigh than it is for my right thigh in the same area. I believe this issue is directly related to the severe hip impingement I have in my left hip. While neither of my hips is very flexible there is no noticeable impingement on my right side and thus no pain in my right thigh either. I also experience a lot of soreness, tightness and achiness in my left TFL.

[@watchmen6504]

@@CatMatlock how do you know when you're on the iliacus muscle? I'm pushing into the inside of the pelvic crest rim at the angle it looks like you show in the video but I cannot tell if I'm contacting the muscle or not?

[@watchmen6504]

@@CatMatlock hello there! Another question for you. As I continue to try to use this technique to release my iliacus, how many points along the inside of the pelvic bone am I supposed to push and hold to release the muscle? Is there one particular spot or am I supposed to move up and down all along the rim/crest of the pelvis bone and hold each point for a minute or two?

[@leelunk8235]

THIS IS WEIRD

[@kellybliss]

This move, "sinking your thumbs into the inside of the pelvis" is COMPLETELY UNAVAILABLE to many people with fat bellies. Please acknowledge this aspect of humanity.

[@kanndyer]

I have pain on the other side of the iliac crest where the hollow is. Can this exercise be used to release this tension as well? It always flares up when I run, hike or walk for miles.

[@CatMatlock]

Kim, that sounds like the TFL, not iliacus. You want to release BOTH TFLs. Perhaps doing the painful one second. That's often the best way. I'll link that video for you.

[@CatMatlock]

Here's the TFL video: kzbin.info/www/bejne/fICmd6aonrKMmrc

[@CatMatlock]

Often that TFL gets jacked up when that hip is sitting high. It can also have trigger points when the hip is low but more often when the hip is high and that side is being pulled. Do you have one hip higher than the other? TFL is just one piece of the big puzzle but this should help.

[@user-tz7tg2nd7t]

Very helpful….thank you. Would love to see you in a shorter haircut…maybe some wispy bangs!!

[@randallthirteen8991]

2 years of intermittent issues solved in under 10 minutes. 😂

[@CatMatlock]

YES!