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Your brain is what chooses to hold tension in a muscle. Typically this is an effort to protect you from something, such as a stressful situation or instability and weakness from a prior injury. It may even be a learned habit of the muscle from being in a shortened position consistently for a longer period of time (i.e. sitting and being in front of computers).
"Releasing" a muscle means getting a tense and partially contracted muscle to let go of the contraction, where the muscle relaxes and begins to soften. There are 3 main variables that YOU will control that will have an impact on how effectively you release tension in your hip flexor muscles when using the Mark (and our other muscle release products).
1. Pressure
More pressure is NOT better. Remember, your brain keeps muscles tense in an effort to protect you from something. Using too much pressure at first may cause your brain to feel like the tip of the Mark is a threat (which it is not), where it tenses up even more to prevent the Mark from sinking in and doing its job.
The solution: scale the pressure to your individual needs
Choose a moderate level of pressure that "hurts so good" where you can completely relax and take deep breaths. The best approach is to ease yourself into the pressure of the Mark. Try using the standing technique first and see what the pressure feels like. That may be enough pressure for you to get started and get a release. You could even use our Orbit ball first for broader, softer pressure to the muscles. If you need more pressure, then use the ground technique.
2. Time
The length of time that you maintain pressure into a tight spot is important. The minimum amount of time you should hold the pressure is 90 seconds. If you don't hold the pressure for long enough, you might not give your brain enough time to sense what is happening and send signals to allow the muscle to relax. This would reduce the effectiveness of the release.
Use the 30-90 rule: when to try a different spot and when to keep holding pressure
When you first apply pressure to a tense muscle, it may be pretty intense even with a moderate amount of pressure. The intensity typically remains for about the first 30 seconds, but this should get better over time as you relax and breathe.
If the intensity of the pressure does NOT start to decrease (or you are feeling additional discomfort) by the 30 seconds mark, come off of the tool, that spot may not be ready to release today. Move the tip into a slightly different spot, and try again.
If the intensity of the pressure begins to decrease by the 30 seconds mark, you are on the right track. Continue to hold the pressure for at least 90 seconds in this spot (without moving or rubbing) and feel the tip of the Mark begin to sink in a little deeper with each breath.
You can hold for longer than 90 seconds if you feel like the muscle can relax and soften a little more. At some point, you should feel that the muscle tone has not changed as you keep applying pressure. When you've hit this plateau, then you know it is time to come off of the tool because that spot is done being released for today.
For every new spot or muscle that you apply pressure, the clock starts over at 0 seconds.
3. Breathing
The way you breathe when releasing your muscles is also very important. Your breathing pattern is a way for you to create a parasympathetic response for your nervous system. This allows the body to relax, and get out of "fight or flight" mode to help reduce muscle tension and stress.
Your goal: slow down your breathing to speed up the potential for muscle release
Your ability to breathe slowly and with control helps tell your brain that you are safe. If it helps to think about it, try for a silent inhale through your nose for at least 4 seconds. Feel your entire torso expand in all directions with each inhale. Then, sloooooowwwly let all of the air out as you exhale (through your nose or mouth is fine) for at least 6 seconds. Exhale as if you are silently fogging up a mirror.
Repeat this slow and controlled breathing pattern for as long as you apply pressure to your hip flexors with the Mark or Orbit. Over the course of the 90+ seconds, this combination of pressure, time, and breathing allows the nervous system to relax the muscles and begin to let go of tension. The pressure should feel less and less as time goes on, and you may feel the tip of the Mark sink in deeper on each slow exhale.
Additional Resources:
- Watch the how-to videos on our website.
- Read and download the instructions manual.
- Explore our YouTube channel.