Have more questions?
See our FAQsYou can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.
You can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300
Watch first then lie down and perform while listening to the audio.
IT Band Release
Position: Lie down on your side, using neck support. Bend your hip and knees up to make 90 degree angles, as if you were sitting in a chair. Place a pillow in front of your knees. Keeping your knees stacked, place your top leg straight out in front of your body, with the bottom part of your working leg relaxed on the prop. Roll your upper torso to the open so you are looking at the ceiling. Rest your top hand on your top waist. Take 2 breaths into your pelvic bowl before starting.
Movement: Lift your leg up toward the ceiling, about a foot. initiating the lift on an inhale. Feel the muscles at the back of your top hip and/or down the outside of your top thigh engage then release your leg back towards the floor to a count of 12. Completely relax at the bottom and take 2breaths to rest.
Notes: Breathe normally after the initial inhale.
Look for the smoothness as you release your leg down.
Keep your nonworking leg as relaxed as possible.
If one side was much shakier than the other, you could consider doing a third rep on that side.
You can keep your knee bent as much as you need to get comfortable.
Only twist to a natural degree, there should be no strain in your back.
IT Band Application: Backwards Walking
Hands on hips
Step back with R foot, R hand should be behind L
Put 90%weight thru R leg and feel R hamstring and R glute
Feet stay pointing forward.
Then slowly and carefully
Step back with L foot, L hand should be behind R
Put 90%weight thru L leg and feel L hamstring and L glute
Feet stay pointing forward.
Repeat mindfully: walk backwards 2-3 steps on each leg.
Pelvis always faces the foot you are standing on.
Go slow, take small steps!
IT Band Release
Position: Lie down on your side, using neck support. Bend your hip and knees up to make 90 degree angles, as if you were sitting in a chair. Place a pillow in front of your knees. Keeping your knees stacked, place your top leg straight out in front of your body, with the bottom part of your working leg relaxed on the prop. Roll your upper torso to the open so you are looking at the ceiling. Rest your top hand on your top waist. Take 2 breaths into your pelvic bowl before starting.
Movement: Lift your leg up toward the ceiling, about a foot. initiating the lift on an inhale. Feel the muscles at the back of your top hip and/or down the outside of your top thigh engage then release your leg back towards the floor to a count of 12. Completely relax at the bottom and take 2breaths to rest.
Notes: Breathe normally after the initial inhale.
Look for the smoothness as you release your leg down.
Keep your nonworking leg as relaxed as possible.
If one side was much shakier than the other, you could consider doing a third rep on that side.
You can keep your knee bent as much as you need to get comfortable.
Only twist to a natural degree, there should be no strain in your back.
