Unstick Your Sacrum With This Release

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Our pelvis was made to move. Each side should be able to move independently from the other and also from the sacrum. When they don’t, we can get extra movement from other places like our spine, or in other planes of motion, like hiking a hip. It can also affect our breathing and bracing strategies.

Doing a little release work can go a long way toward making a loaded movement easier. It’s important to make sure you always follow this with active movement to help it stick. Without the added support (or if you do too much release work at once), the body might panic. This can result in rebound tightness and using stiffness for stability.

Explore each side of your sacrum. One side might have tightness compared to the other, and both sides might have tight spots at different locations.

When it comes to gripping muscles, visualization can go a long way. Great cues for this include: visualizing the muscle melting, the release ball sinking in, or the muscle peeling away from the bone. Make sure you’re only putting as much pressure as you can relax into.

Sometimes a muscle needs to be taken into the direction of resistance, holding for about a 3 out of 10 effort and feeling it slowly let go. Other times, it can be helpful to go in the direction of less resistance so the muscle doesn’t feel as threatened in order to let go.

Breathing into the ball can help the tissue relax, whispering sweet nothings to it and telling it that everything will be okay. As you exhale, it can also be a great opportunity to notice if you tend to overuse those deep hip rotators over your primary pelvic floor muscles. This would feel like your sit bones wanting to pull toward each other with a relaxed exhale. And now you’ve gained further insight into a reason why those muscles might be tight to begin with 🕵️


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👩🏻🏫 Check out our CEU courses on the Pelvis for Health and Fitness Professionals:

👩🏻💻 PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/pces

👩🏻💻 Pelvis Pro
www.coreexercisesolutions.com/pelvis-pro

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00:00 Intro
00:25 Release Technique Details
00:52 Demo: Where to Place the Ball and the Technique to Unstick the Sacrum
01:49 Demo: Use a Wall
02:46 What Ball to Use
03:03 Demo: Use a Wall cont.
03:42 Ideal Tissue Movement and Massage Tips
04:31 Summary and Conclusion









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