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 warm up the general hip flexor region.
- Use the Mark to release the iliacus and psoas.
- Use the Orbit to release the piriformis and deep hip rotators in the glute region.
General tip: Release 1-2 spots in each muscle on both the left and right sides of your body. Spend 90 seconds in each new spot.
2. Release your secondary core (head, neck, and shoulder region)
- Use the Range to release the upper traps.
- Use the Range to release the suboccipitals and down the neck.
- Use the Range to release the pec minor and other chest muscles.
General tip: Release 1-2 spots in each muscle on both the left and right sides of your body. Spend 90 seconds in each new spot.
3. Stabilize your alignment
- Use the Band to strengthen around your glutes, hips, and core.
- Perform planks and side planks to strengthen your core, shoulders, and neck.
- This is where you'd add in other corrective exercises given to you from your practitioner.
General tip: Pick 2-3 exercises and perform 2-3 sets of 10-12 reps. Prioritize good technique over total reps.
Additional Resources:
- Watch the how-to videos on our website.
- Read and download the instructions manual.
- Explore our YouTube channel.