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When using the Mark, there is a lot of space that you will want to explore. The "release zone" is the size of your hand, which is demonstrated in the below image. Within this area, you will likely find many spots that are tender and waiting to be released.
If you aren't tight in the first spot you try, move the tool to a different spot and try again. You can move it higher or lower, closer to the hip bone, or towards the center of your body (further from the hip bone). Anywhere covered by your hand is fair game.
Note: Stay above the groin and hip crease region when placing the Mark on your body.
Your hip flexors consist of 2 separate muscles -- the psoas and the iliacus. These muscles pass through this lower abdominal region of your body that is covered by the hand. The psoas will be located further from your hip bone (closer to your index and middle fingers) and the iliacus will be located closer to the bone (closer to your ring and pinky fingers).
You will need to move the tool around to target each of these muscles and find where you are the tightest.
When targeting the psoas muscle, keep the platform of the Mark flat on the ground the entire time so the tip presses vertically. When targeting the iliacus muscle, the platform should be flat to start and positioned a little closer to the bone, but you must press down on the handle to rotate the tip to press more directly on the iliacus, which lines the inside surface of the hip bone.
When you find a tighter spot, hold that pressure without moving or rubbing. Take deep breaths and relax your body for at least 90 seconds. You may hold longer than 90 seconds if you feel that the muscle can continue to soften. Repeat this process with every new spot that you explore. Remember to use it both with the tip pressing straight up and also with the tip rotated by pressing on the handle.
Watch the How-To Video
Related FAQs:
Additional Resources:
- Watch the how-to videos on our website.
- Read and download the instructions manual.
- Explore our YouTube channel.