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 approximation of where you may press into your iliacus, follow these steps:
- Place one index finger on the front bony spot of the pelvis (called the ASIS)
- Trace up along the outline of your ilium toward the top of your pelvis
- Place your hand just inside of this region, with your fingertips above your hip crease
Anywhere covered by your pinky, ring, and middle fingers (extended up into your palm) is a good starting point for you to explore with the Mark to press into your iliacus. Remember that this is an approximation, not an exact science. Try moving the tip of the Mark left or right and up and down within this area to find where you can access the tighter spots in the iliacus muscle in your body.
Stay above the inguinal line (or the hip crease) around your groin region.
(Note: The markings below are not drawn perfectly to scale. There is plenty of space to explore.)
Positioning of the Mark for the iliacus muscle
The iliacus is best accessed with angular pressure relative to the surface you are using. Line up the tip of the Mark within the zone described above. When getting set up over the Mark (whether it be against a wall or on the ground), place the platform of the tool completely flat on the surface to start. Once it is stable and secure underneath your body, press down on the handle of the Mark. This will lift the platform off of the ground and rotate the tip so that it is now at an angle that is pressing more directly into the iliacus muscle on the inside of the pelvis.
Angling the Mark in different ways
You may try with the handle angled straight out to the side, up, or down (and anywhere in between). Try each of these out and find what works best for you.
What if it feels like the Mark won't sink in or won't rotate because the muscle is so tight?
Some people may have the experience that the Mark is not able to fully sink in at first or, when using the handle, the tip may flip over the bone and come out. These can happen when the iliacus is very tight. If you think about it, the tension in the muscle means that the iliacus is contracted. If you were to contract your bicep, it would become bigger. A tight and contracted iliacus takes up more space within the pelvis, resulting in less room for the tip of the Mark to rotate when pressing down on the handle (and it can flip out).
In this situation, start by placing the tip a little further away from your pelvic bone. For now, use the Mark with the tip pressing straight up and the platform flat on the ground. Don't even worry about using the handle just yet. You'll need to spend some time simply applying pressure into the hip flexor region to help the muscles start to soften and relax so you can create more space within the pelvis. This should begin to happen over the next week or two and then you can start experimenting with pressing down on the handle to press more directly into the iliacus.
Watch the How-To Video