Hip flexor (quads) and TFL fascial release for pelvic stability, low back pain & healthy hips

[@ElishaCeleste]

Try this for NOT OBVIOUS reasons too (not just back pain and hip issues), like shoulder pain or knee pain! Often these things occur because of a pelvic imbalance and chain reaction of muscle compensation patterns until the body can't compensate anymore. Then, let me know what happens AFTER you do it. Your story just might inspire someone else to take action!

[@amberlewis1096]

This lady is the real deal, rarely follow people but I followed a PDF she published that banished my chronic morning pain!

[@ElishaCeleste]

Yay!! Thanks for sharing your success, I'm so happy you banished that pain :)

[@Triodia]

@amberlewis1096 any chance you can share that pdf? It's no longer available here

[@Blogdividendreport]

I believe this cured my plantar fasciitis! My plantar fasciitis would cause sharp stabbing pains, felt like someone was poking the bottom of my foot with needles...like a voodoo doll! The worst part was getting this pain while driving! A few times I had to pull over so I could take my shoe off and grab my foot to stop the pain. I am happy to say I am pain free for 1 full year! So grateful for your videos and help!

[@SusanKitchens1]

Searched for TFL myofascial (of tfl fascisal) and found this after frustration with another video showing foam roller method that required more upper body strength than I have right now, demoed by a man. I SO appreciate the method by which you got into position, starting from face down w foam roller then angling yourself to the side. Beautiful, many thanks. What was impossible is now possible.

[@LudmilaDubrovinsky]

Thank you, Elisha. I hope it will help me with hip osteoarthritis.

[@smhhms2000]

Wow. That has worked better than anything I’ve ever tried for my hip and sacral area. This is for real!

[@enigmangie958]

WORKS FASTER THAN ADVIL ! Oh my god, you are my pain angel. I have been struggling with chronic and acute pain, so much that I get brain fog, short of breath (from muscles around a fractured rib not healing right), causing my nervous system to feel shot and on edge. It's been more than a year and feels like it's getting worse by the day. I surf quite a bit and sit all day drawing so my entire right side of my body is in pain from head to toe, front to back, side to side. I did this and it's like it all melted away. Sweet relief I could cry. Thank you so much for sharing your work. I will continue to do this and your other videos. It's not perfect but I'm surprised at how much relief in just like 10-15 minutes rolling on these points on my foam roller did. It's like I smoked a joint and can relax finally. Lmao.

[@amywade6188]

I am so grateful to you for sharing your knowledge. You’re so very helpful and not intimidating. Thanks for being so real and open. Thank you! Thank you! Thank you!

[@bonniestarrmandell-rice9047]

Big difference on the right side. Thank you

[@patriciatn1694]

Awe wao, I have discomfort in my leg every where, I have being locating my trigger points and it help some but in the morning I start walking and standing in the kitchen and the discomfort comes back and sometimes with a little pain some where that goes away fast. My muscles have spasms and numbness and my knee feels like it is going out of place or already is out of place. I tried this movement and release and I felt a cool sensation in part of my muscle and the numbness left in that part almost instantly , it feels so great, I will continue to work on my hip flexor, my hamstrings . THANK YOU SO MUCH For all your information, every time I try something with you it works as magic, you are so amazing!!!

[@dadmaxx8127]

Wow this really helps...been having issues walking...throwing the hip backwards...I discovered an obscene clump that I worked on for a couple of minutes and now I'm definitely walking better.

[@ElishaCeleste]

Thanks for sharing your results! I'm glad this helped 😊

[@joellethompson1611]

Love your bodywork theory and fascia insight!

[@ElishaCeleste]

Thank you for watching and letting me know you love it!

[@joyfrierson]

I tried this. It was painful to do myself. But needed. I will try it with my husband to get assistance as well as help him. We both have lower back pain

[@Blogdividendreport]

Hi Elisha, I finally listened to you and I am baffled at what I discovered. My right Si joint commonly slips out and you told me to look at my: quads, adductors, hamstrings and the tfl. I have never heard of the TFL so I gave this a try...what I discovered is that my left TFL was super tight and not my right?? I was sure it would have been the other way around. Anyways I hope this is the ticket to my never ending SI JOINT pain and mobility problems. I will stop rolling on my gluteus and focus here and my quads. As always you were right! Thanks again for making me feel better! Love you!

[@ElishaCeleste]

Oh wow, AWESOM! You implemented right away, you deserve to feel better! And it doesn't surprise me AT ALL that the opposite side from you pain hurt more to release. Super common :)

[@glostudios_art]

I’m a new subscriber and I’ve been super impressed with all the info you provide! I found you while I was researching fascia as I’m a dancer and trying to find the most efficient and safe ways for maximum mobility and flexibility. I’ve already tried out a couple of your videos (I’ve been dealing with some neck pain so I did the chest and back openers) and they worked great! I was actually going to start searching for quad and hip flexor videos to loosen up my right hip so this sounds perfect! Thank you so much for the info!

[@ElishaCeleste]

Yay! I love hearing all of this. Would love to hear how you feel after doing this technique :)

[@sandyhuenyoga7526]

omg that TFL tip with the internal and external rotation is goldddd. LOVE it

[@ElishaCeleste]

Right?! Glad you love it!

[@jdarc2000]

OMG I found a major tender spot on left hip/leg. I had a wrenching accident 4 years ago. It’s still healing. I’m a massage student. I’ve been working on the back, not the front; until tonight. This was very helpful, thank you. Now, I’ll work on the other side too! ;

[@ElishaCeleste]

Glad you tried this, thanks for sharing your experience! Keep me posted :)

[@FosterScott]

Really frees up my sacral area and lower back.

[@sabrinawray1453]

I was not expecting to find anything but I did! And after releasing it omg I felt so much lighter!

[@ElishaCeleste]

Good job! So glad you feel lighter! Isn't that an awesome feeling?

[@carolleprytula8779]

Thank you for posting this. That's an area I really have to work. However, I need to get myself some "tools" (roller, etc.)

[@martinejaffre2198]

Thanks! This is amazing!

[@ElishaCeleste]

You're welcome! Glad you like it :)

[@kirstymacfarlane1620]

I need to do this. I have a lot of things wrong with my spine and get a fortnightly massage, hate getting my legs done!! Can't decide if the quads or the calfs hurt the most. That outer hip area is also pretty bad, she found a bit on Wed that ran down the outside of my left glute and along where my hamstring connects to my butt. It bloody hurt but it broke up and pain wise I'm having a pretty good time, I don't want to tempt fate. I can handle the pain in my back and hips during massage but my legs are so sensitive. Thanks for this and your other videos, definitely time to start using my foam roller for this purpose instead of a yoga prop to help open my chest etc!

[@jimwalsh7904]

Elisha, This is a very interesting video. It seems I have just become aware of Fascia tissue. I work out at Any-Time fitness and I live in a college town with lots of college athelites and I saw this guy using a foam roller and decided it looked good so I tried it too and it helped my sore back and hip. I'm very interested in the effects of exercise on the brain and Love the book "Spark" by John J. Ratey. I have been thinking for a while our bodies are like one big nerve and your description of Fascia re-wiring the brain kinda goes along with that. Now I just need some one to step on me.

[@user-22-]

Thank you so much for all your helpful videos. 💜 I just need to do MORE of them! Lol

[@michaeljones9229]

Did this and was able to do extension exercises without pain!

[@zfedotov]

Thank you for posting these videos! What does shearing the fascia mean?

[@Parrottscarrots]

This is my fifth video trying today. I’ve had plantar issues for about 5 months... Day one and I’m power walking again. Thank you so much!!!!!! Also one request/idea.. could you create different playlists grouped by areas of the body? It would help find the most appropriate video quicker.

[@ElishaCeleste]

Hey Brian, love hearing this! Thanks for sharing. I'm definitely looking at creating playlists - it's coming! I'm also planning to make some routines grouped by shoulders/knees/hips etc.

[@Parrottscarrots]

MobilityMastery, excellent, thanks again!

[@lizgronbach1673]

Great video! I’m trying it.

[@ElishaCeleste]

Yay! Let me know how you feel AFTER!

[@baquiti]

Really helpful, thanks!

[@guloguloguy]

Perhaps, in some future video, you might discuss at length, proper ways to sit, (if necessary, for long periods (at work)), and or various chair designs, "ergonomic", standard chairs, swivel/tilt chairs, high-backed chairs, couches/sofas, "recliner" chairs. I just though it be great to hear your thoughts on such a topic! Thanks, for all your GREAT, HELPFUL videos!

[@amberlewis1096]

Please

[@elissetweet469]

Try Esther Gokhale Glide Method, it is eye opening and immediately effective just like Mobility Mastery!

[@matthewsweetingham3147]

Really like this. I was leaning forward while seated, trying to dig my elbow into my quad. I coudln't get the same leverage and power.

[@IsabellaBazzara]

Hi Elisha, thanks for sharing. This is all too painful for me to do. Do you have any suggestions for progressing to what you're demonstrating?

[@susanripton1327]

Going to have to be brave and give this a go. Eekk

[@natalieseek3052]

Thank you for posting this video and teaching us how to heal ourselves. Very cool. Ok to do twice a day?

[@ElishaCeleste]

Definitely ok to do twice per day, as long as you don't get sore!

[@dadmaxx8641]

For me, both sides have tender spots but as a tennis player and golfer, I know that my right leg is doing a lot more work than the left one. The left leg has more tender spots on the inner thing though.

[@ElishaCeleste]

Great insights! Fits with the patterns I see in my tennis and golfer clients. To balance yourself out then, you would do your right quad more than the left, and your left adductor more than the right. Have you tried my adductor technique? It hurts so good :)

[@dadmaxx8641]

I have tried just about every one of your techniques. I've even had to invent some of my own! The adductor techniques have helped fix a recent groin issue that was going to derail my whole summer! I have also practiced Hanna Somatics since 2013. Somatics is a muscle release technique where you contract a muscle and then slowly release it making sure to feel which muscles are releasing. Somatics helped me to start playing tennis again, but in combination with your fascia release techniques, Somatics is even more effective. Somatics is less effective for fascia because fascia doesn't like to change, but if you do the fascia techniques and then some Somatics right after that, it's very effective.

[@ElishaCeleste]

Awesome! Thank you for sharing. There are so many modalities out there. I often use "contraction" or squeezing muscles and then relaxing them with clients and talk about that some with the self help too. I'm so happy you're finding what you need to keep playing and stay healthy :)

[@dadmaxx8641]

Yes. I feel like I might be able to actual train now. Fitness has been an issue that is holding me back from playing my best. But with these techniques, it might be possible to start playing less like a wily old veteran and more like an athlete!

[@dadmaxx8641]

Before it becomes an issue, do you have anything for shoulder blades? My right blade takes a beating from all the serving I do playing tennis...

[@AidbelmarMartinez]

How can you keep your right foot on the floor while turning completely on your hip and laying down in your hip? I had to turn the right leg in order to support myself ! 😅😩

[@heidinapflin4091]

What kind of foam roller do you recommend d please? Thanks!

[@guloguloguy]

.....Could One also utilize some sort of stick, bar, rod, cane, etc. from a kneeling position, (or sitting up, (on the floor, or, on a chair), or, is any "sitting" (flexed hip position) helpful?!!.....

[@cinmac3]

I don't think is or will help my pelvis straighten, because it hasn't,yet. My plvis, abs, hips hamstring it all fails tight and I feel there's to many very sore adhetions as I foam roll, the pains are almost unbearable, but, so is everything else, it feels right now.

[@jodieflynn5582]

Hi Elisha, I’m finding this one super difficult as it is sooooooo painful - obviously this has made me realise that I really need to do it but is there an intermediary move that I can use as it’s just too painful right now.

[@moonstrukk126]

This feels great when I'm done but when I'm doing it I cannot put my full weight because it's so painful..I'm hoping it will get better and I'll be able to put more weight on it. How often can I do this? Thanks for sharing! I am binging your vids! ♥️💪🤗

[@ElishaCeleste]

YES! It gets better/easier with time. Healthy fascia doesn't hurt AT ALL when compressed. So the more it hurts, the unhealthier it is. There's also a nervous system component to the sensations and the meaning we attach to them, but that's another topic. If you do this once a day for a week (as long as you're not getting sore), I bet you'll start noticing a difference 😊

[@moonstrukk126]

@@ElishaCeleste Thank you so much!

[@yeshazion4098]

What can I use til I get a roller?

[@kevanhandley7521]

How many times a day can you do this?

[@vickywitton1008]

Wow! Did a lot of swearing during this, it hurt! I am so tired of my hip pain, I have been told I have a wonky pelvis, so that is probably the source of my pain

[@pjayadeep]

My orthopedic found out that my psoas were tight after I was diagnosed with Prostatitis. Some physical therapy to release the psoas helped, but the problem would always come back. Now i live in an area where there are no physiotherapists nearby, so I was looking for psoas stretching when I bumped into your videos. Your explanation makes sense to me. First time I had the problem was when I cycled around Tokyo while I was on a business trip and sat most of the time in office. So I think your analysis makes sense to me. I have also been using the foam roller and I did observe my hip flexers were tight. So I will try to release it and then see. I have a feeling that I have found the root cause of the problem which isn't easy to find most of the time.

[@ElishaCeleste]

Great, I'm glad you found this! Let me/us know how you feel after trying this technique, your success story will inspire someone else :)

[@bbjonas4233]

Hi can these be done daily? Or is that too much. Thanks

[@zfedotov]

Elisha says elsewhere that it's ok to do even twice a day as long as you don't get sore.

[@geraldjohn7954]

I was not able to gather what TFL stands for?

[@boyan64]

Gerald John en.m.wikipedia.org/wiki/Tensor_fasciae_latae_muscle

[@geraldjohn7954]

@@boyan64 Thank You boyan.

[@hawtenslaton4307]

[@sameenraza4201]

How often can this "smashing" be done?

[@ElishaCeleste]

My rule is as long as you're not getting sore, there's no such thing as too much. So you can do it every day. Healthy fascia won't hurt, so it should get better and better, easier and easier and you'll need to do less of it, then get on a maintenance schedule.

[@cinmac3]

My abs, ribs , tense..... Low back pain, Where should my husband step on my back or.....

[@MarisUlmkalns]

Why on the right side if you're a cyclist?

[@foxymineralmakep]

good god this hurts! lol.

[@ElishaCeleste]

Kim Granger 😂 yeah this one can be rough but it gets better! Healthy fascia won’t hurt, so if it does...💩 stick with it and you’ll be 💃🏻 soon!

[@asmbyjk4577]

You’re so smart and I watch a lot of your videos. HOWEVER... “western world?” Asians, Indians and the “rest” of the world ALL flex at the hips. Asians known for squatting, infinitely better than sitting, Indians known for, well, Indian style, which is no longer PC. I massage 1200+ people a year from all over the world and WE all have the same pain patterns but perhaps different reasons. Just throwing US people or “western world” under the bus is a no no. Btw I thumbs upped. Lol

[@ElishaCeleste]

Hey, thanks for sharing your thoughts and being here on my channel, I appreciate it! I certainly don't want to offend or leave anyone out or throw anyone under the bus. It IS however my opinion (and it is just my opinion and I don't claim to know everything) that the developed or "western world" has far more restricted hip flexors due to putting kids in chairs from the time they are 4-5 years old. We do NOT squat like Asians (we should!) who even use toilets on the ground which is so much healthier than our throne toilets lol. And sitting "Indian style" as you mentioned is probably healthier as well than our desk chair and school chairs. Or using a yoga cushion to sit on. My main point was that those cultures who tend to sit in chairs from 4/5 all the way through adulthood have unhealthier fascia here. I've traveled quite a bit myself, to South America and Malasya, Borneo etc and they do not sit nearly as much or in the same ways we do. Thanks again for chiming in with your thoughts :)

[@patriciatn1694]

Awe wao, I have discomfort in my leg every where, I have being locating my trigger points and it help some but in the morning I start walking and standing in the kitchen and the discomfort comes back and sometimes with a little pain some where that goes away fast. My muscles have spasms and numbness and my knee feels like it is going out of place or already is out of place. I tried this movement and release and I felt a cool sensation in part of my muscle and the numbness left in that part almost instantly , it feels so great, I will continue to work on my hip flexor, my hamstrings . THANK YOU SO MUCH For all your information, every time I try something with you it works as magic, you are so amazing!!!