How to use the Mark

How to use the Mark - Start Here

If you are just getting started using the Mark, review these important resources first. These cover the basics. Instructions manual How-to videos Next, we have put together this summary FAQ that serves as the table of contents for learning more about using the Mark. These may dive a little bit d...

How do I find the right spot when using the Mark?

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 y...

How much pressure do I need? How long should I hold the pressure? How should I breathe?

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 long...

Warm up with the Orbit

Why should I use the Orbit as a warmup? If you have the Orbit, we recommend you use it for your general hip flexor region before using the Mark. The ball will provide broader pressure into the general hip flexor region and is a great "warm up" before using the Mark for more precise, direct press...

Using the Mark while standing

Why should I start using the Mark with the standing technique? Even if you’re someone who's had their hip flexor muscles released before, we still recommend you get started using the Mark from the standing position. Doing so will help you learn the basics of using the tool and it also offers sev...

Using the Mark lying on the ground

Lying over the Mark on the ground allows you to target the hip flexors while in a fully relaxed position. This technique can deliver greater intensity and pressure into your tight muscles to help release tension and reduce pain. General guidelines and recommendations Always start off with less ...

Optimizing your use of the Mark (full body routine)

By itself, the Mark is an amazing tool that helps you decrease pain and increase performance. For best results, the Mark fits within a sequence alongside our other products in the Set to support full-body optimization. 1. Release your primary core (lower back and pelvic region) Use the Orbit to...

Adding the pelvic realignment exercise if you have a twisted pelvis

Is one side of your pelvis rotated forward more than the other? If you have tension and imbalances in the muscles around the hips, this can cause a twisting of the pelvis that affects your alignment and leg length. If you have this kind of alignment issue where one side of your pelvis is more an...

How often should I use the Mark? When should I use it? How long until I feel better?

How often should you use the Mark? Everyone's needs will be a bit different when it comes to frequency of use. The most important thing is consistency. Create a routine that works for you and stick with it. Some people use the Mark every single day or even multiple times per day. Others use it e...

What should I feel when a muscle is releasing?

When pressing on a tight spot, you will experience a sensation that is unique to you. Tenderness, pressure, twitching, warmth, softening, or a “hurts so good feeling” are some of the many ways people describe what they feel with muscle release. Find a technique that gives you a moderate level of ...

What should I do if I feel sore or bruised after releasing my muscles?

Is that normal? Experiencing soreness (and even some bruising) is not uncommon when first using any of our muscle release products, especially if you are very tight and/or have never applied pressure to these areas of your body in this way. This will get better over time as your body adjusts and...

I am having trouble keeping the Mark stable underneath my body. Any tips?

Does the Mark feel like it is wobbling underneath your body? If you are having difficulty keeping the Mark stable as you lay over the tool, that will impact the effectiveness of the release because there likely will not be enough pressure applied to your psoas and iliacus muscles. Here are some ...

I am having trouble getting to my iliacus muscle. Any tips?

How do I get to the iliacus with the Mark? The iliacus lines the inside surface of the hip bones (the ilium) on your pelvis. Because of this, position the tip of the Mark closer to the bony outline of your pelvis. Anywhere within 1-2 inches from the bone can work really well. For an approximatio...

The handle feels like it bends too much and the tip isn't rotating enough. Any tips?

Pressing down on the handle of the Mark is an important feature of the tool, as this is how you'll press directly into the iliacus muscle on the inside of the pelvic bone to release it. If you feel like the tip is not rotating enough or that the handle feels like it is flexing too much, it is lik...

I am having trouble getting to my psoas muscle. Any tips?

How do I get to the psoas muscle with the Mark? The psoas is more medial (closer to your midline) compared to the iliacus. Because of this, position the tip of the Mark even further from the bony outline of your pelvis (moving towards the center of your body). For an approximation of where you m...

Can I use the Mark if I have belly fat?

Yes, you can still use the Mark if you have belly fat. There are a few different techniques that you can try (from either a laying down or standing position) to work around some excess belly tissue and place the Mark in the best spot to access your psoas and iliacus muscles. Included below are vi...

Should I use the Mark before or after a workout?

The Mark can be used both before and after a workout, or any other activity that you enjoy doing. However, if you only had to pick one or the other, we'd encourage you to use the Mark before a workout. Using the Mark Before a Workout Releasing tension in your hip flexors before you work out can...