Randall’s Two Person Hip Release
The Pull Apart Squeeze Together Exercise
The purpose of this exercise is to gently traction and release your sacroiliac and pubic joints. I find the two-person release slightly more effective, but the self-release is quick and easy to perform.
Please note that these mobilizations are only the first of many precision adjustments used in Muscle Energy Technique. You may require more precise assessment and further application to remain pain free.
The best time to do these release is before you start a strenuous activity or sport. If you free up your pelvis to move with less restriction, you will create fewer compensatory issues.
Lie on your back with your knees bent to 45° your feet are together on the ground, bed or table.
Have your partner use their arms to grasp and hold your knees together while you attempt to pull your knees apart. You should not be able to separate your knees. Using as much as 30% of your strength, hold your leg-pulls for 5 seconds. Repeat this 3 times.
By not letting your knees separate while under pressure, you create a gentle traction at your sacroiliac joint.
Now place your feet 2-3 inches apart, and have your partner place their forearm between your knees (palm side against one knee and elbow against the other). Using approximately 40% of your strength squeeze your knees together, holding for 5 seconds. Repeat this 3 times.
Don’t be surprised if this creates a popping sound when you squeeze. This move will realign your pubic joint. Not everyone will create a popping sound and is no indication of the success of this treatment.
If for any reason your condition worsens while doing this stretch, discontinue this exercise and see your massage therapist.
Don’t be surprised if this creates a popping sound when you squeeze. This move will realign your pubic joint. Not everyone will have a popping sound.
Keep in mind this is a “shotgun” technique, it releases most sacral iliac joint locks and restrictions, it is the first of several muscle energy techniques to help with low back pain, hip restriction, sciatica, back neck and jaw pain. You may need to address the other issues to see long lasting relief from you hip related issues
If for any reason your condition worsens while doing this mobilization, discontinue this exercise immediately and call me. 604 873-4161, greatmassage@shaw.ca
