IT Band Release With Ball

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Nick Ortego (personal trainer in Baton Rouge) demonstrates an exercise, IT Band Release With Ball. It is strongly recommended that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Nick Ortego is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Nick Ortego from any and all claims or causes of action, known or unknown, arising out of Nick Ortego's negligence.
About Nick: He is a health coach specializing in biohacking for runners, owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana offering personal training, yoga, health coaching and fascial stretch therapy. He uses his background as a personal trainer, yoga teacher, and fascial stretch therapist to help each student live the most amazing life possible.
Transcript:
Hey it's Nick Ortego here. I'm going
to show you how to use this ball. It's a
little Yoga tune-up ball. You can
also use lacrosse ball. Gonna show you how
to use it to do some release techniques
on your IT band. The IT band runs down
the side of the thigh, connects into some
hip muscles, also connects crosses the
knee and connects into the tibia. So this
could be a good quick fix if you have an
IT band syndrome or pain on the side of
the knee. But if you are having that
you're gonna want to check out tightness
in your quads and under activation in
your glutes. It kind of picks the
problems that are causing the IT band
issues. But this is the good little quick
fix, makes you feel better immediately
usually. But it's not gonna fix the real
problem. Typically what you do, let's say
I'm gonna roll my left. Lay down, place
that ball on the side of my thigh, yeah
and then kind of roll into it. You can
see the ball is on my thigh, pants out of the
way, just kind of go get into it bring it
up a little bit higher. Roll into it and
then the more I roll, we get a little bit
into the lateral quads, lateral quads on
the outside there. You just want to find
any places that have a knot or
a tightness, sensation of tightness and
tension.
I just roll into it. Bring this foot
over and just breathe. What you want to
do is segment by segment hold it for a
few seconds maybe 20 to 30 seconds at
every little segment up and down the thigh. I always continue to breathe. If you
get to a point where it's so painful
that your breathing stops, that's a sign
that you're going too hard. You want to be
able to maintain your ability to breathe in
a slow natural way. If it feels kind of
painful, a good way to make the pain
release a little bit is to slow down
your breathing. Try to breathe
consciously, very slowly. Give that a try,
let me know how it goes. If you got any
benefit from this video, leave a comment
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